Weeks 1 & 2: 12 Week Home Lifting Program

It’s finally here!

Weeks 1 & 2 of my 12 Week Home Weightlifting Program are up and running.

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If you haven’t already read the run down to see whats going on and what to expect, check it out here!

A quick overview; I needed an extended lifting program that didn’t require a bunch of fancy gym equipment, because I am cheap and don’t want to pay for yet another membership.

I have also found that most lifting programs out there don’t focus enough on lower body strengthening from the beginning. Most of our large muscles and muscle groups are in the lower half and definitely need some serious love from the start in order to really hit stability and core work in the coming weeks.

In my opinion, if you don’t see exactly what you want or need in a program, why not make it yourself??

Cue my 12 Week Home Lifting program! Grab a pair of dumbbells, or even a couple water bottles, and get started!

Weeks 1 & 2

Goal: Complete each circuit 2x each week before moving on to Weeks 3 & 4.

Warm Up:

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First off, don’t forget to warm up and get that body moving before lifting anything! Repeat this warm up circuit three times through.

CIRCUIT #1:

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This is a full body lifting workout. The first half is focused primarily on upper body movements and second on lower. Depending on your fitness level you will be completing 1- 3 sets at 10-15 reps. I generally went with my 10 rep weight for 12-15, because that is where I am at right now. Listen to your body, the goal is strengthening and toning, not working so hard that you can’t move for a week!

See below for exercise break-downs;

Overhead Press

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Start with arms on either side, elbows at 90 degrees. Press weight directly overhead pause and slowly lower back down to starting position. 

Alternating Bicep Curls

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Start with weights on either side of the body, palms facing in. Alternating arms, raise one weight up, rotating the palm to face the shoulder before pausing at the top. Slowly lower down and repeat on the opposite side.

High Row

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Slight bend in knees in an isolated squat position. Weights in front of chest, arms extended, palms facing the legs. Slowly pull elbows up to 90 degrees on either side of the chest, squeezing through the shoulder blades. Keep neck neutral, pause at the top for 1-2 second before slowly lowering back to starting position. 

Overhead Triceps ExtensionScreen shot 2016-07-22 at 1.50.11 PM

Feet stacked below the hips, diamond with hands pressing the weight towards the ceiling. Lock elbows in place while lowering the weight directly behind your head. Elbows point up the entire time, slowly press back up towards the ceiling. 
Chest Press

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Start with arms extended, weights directly over the chest, palms facing down. Lower weights on either side of the chest, bringing elbows to 90 degrees (don’t go farther than 90 degrees!) Palms still facing down, press weights back up over the chest to reset.

Hammer Curls

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Start with weights on either side of the body, palms facing in. Palms stay neutral as you bring the top of the weights up toward the shoulders, hold and slowly lower back down.

Front Squat

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Feet shoulder width apart, weights up in front of collar bones with palms facing the body. Keep your chest up as you sit back in the heels, bringing the thighs parallel to the floor. 

Reverse Lunges

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Start with weights on either side of the body, palms facing in. Keep your chest up as you take a big step back and lower down until you are at 90 degrees with both the front and back knee. Try not to touch the floor before stepping forward and reseting for the opposite side. 

Deadlift

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Feet shoulder width apart, weights in front of the hips palms facing the body. Keep your chest up and neck neutral as you hinge at the waist bringing the weights half way down your shins. Pause and drive through the heals to return to starting position.

Weighted Hip Bridge

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Laying on your back, bend knees and bring heels in toward glutes in line with hips. Pressing through your heels drive your hips up off the floor as far as you can, pause and slowly lower back to the floor.

Triceps Dip

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Sitting on the edge of a table or chair, place hands on either side of hips and slide hips of the edge of the surface. Slowly lower down keeping the elbows pointing directly behind you and pressing in towards each other. Pause at the bottom and press back to starting position with arms extended.

Calf Raise

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Start with weights on either side of the body, palms facing in. Roll shoulders back and shift weight into the balls of the foot. Press the heels off the ground and hold at the top before slowly lowering down.

CIRCUIT #2:

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Also a full body workout, the second circuit incorporates a combination of wight lifting and explosive body weight cardio exercises. Depending on your fitness level you will be completing 1- 3 sets at 10-15 reps. I generally went with my 10 rep weight for 12-15, and 15-25 reps on the cardio exercises because that is where I am at right now. Listen to your body, the goal is strengthening and toning, not working so hard that you can’t move for a week!

See below for exercise break-downs;

ISO Squat Low Row

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Slight bend in knees in an isolated squat hold position. Weights in front of knees, arms extended, palms facing away from the legs. Slowly pull elbows up close to body, touching the rib cage, to 90 degrees, squeezing through the back. Keep neck neutral, pause at the top for 1-2 seconds before slowly lowering back to starting position. 

Arnold Press

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Start with weights in front of collar bones, palms facing the body. Press weights up overhead rotating the palms to face away from the body at the top, pause and slowly lower back down to starting position. 

Back Extension

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Laying on your stomach, feet in a wide base and toes down on the ground. Lift chest away from the floor, keeping feet down, focus on squeezing through the lower back. Hold at the top and slowly lower down.

Tricep Push-Up

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In high plank position, hands directly under shoulders holding a straight line from head to heels. Keep elbows close to the body as you lower down in a straight line, brushing elbows on rib cage as you come to a hover over the floor. Press back to starting position. *Modification: Same range of motion from a knee plank position.*

Bicep Curl

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Start with weights on either side of the body, palms facing in. Moving arms together, raise weights up, rotating the palm to face the shoulders before pausing at the top. Slowly lower down and repeat.

Tricep Kick-Back

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Slight bend in knees in an isolated squat hold position. Weights on either side of the legs, palms facing in. Pull elbows up in line with rib cage to 90 degrees and hold. This is the starting position. Press the weights back bringing arms into straight line, squeeze triceps at the tops, slowly lower down to 90 degrees and repeat.

Squat Jack to Overhead Press

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Feet stacked under hips, weight in front of chest. Jump, or step, feet wide and sit back into heels in a squat position. Jump or step feet back together and press weight directly overhead. 

Sumo Squat

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Feet wider than shoulder width, toes point outward, weight in front of chest. Keep a proud chest as you sit back in the heels and bring your ‘ass to the grass’, lowering down as low as is comfortable in the position. The wider the stance, and farther the toes point outward, the lower you will be able to go.

Kettlebell Swing

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Standing holding one weight or KB in front of the body, hinge at the hips to start. Not a full squat, just enough hinge to drive the hips forward using the momentum from the hip drive to bring the weight up to shoulder height before lowering and repeating.

Narrow Squat

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Weight on either side of the hips palms facing in, feet hip distant apart. Sit back on heels and lower thighs parallel to the floor, keep knees tracking straight, not turning in or out.

Curtsey Lunge

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Start with weights on either side of the body, palms facing in. Stepping back and to the left with the right foot, as if to curtsey, lower knee to hover just above the floor before pressing up and stepping back into starting position. Repeat on opposite side.

Alternating Lunge Jump

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Same as the reverse lunges, this is done without weights moving or jumping as quickly as you can through the center and to the opposite side. Start with weights on either side of the body, palms facing in. Keep your chest up as you take a big step back and lower down until you are at 90 degrees with both the front and back knee. Try not to touch the floor before stepping or jumping forward and repeating on the opposite side. 

Happy lifting friends, keep an eye out for my own updates and the next installment in two short weeks!

Keep up with me on your progress on social medial, follow The Grapefruit Diaries on Facebook, Instagram, and Twitter!

 

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