The At-Home Workout (1 of 2)

Even if you have access to a health club, a set of dumbbells and a weight bench ought to be part of your home furnishings.  Dumbbells are not only convenient;  they’re a great way to challenge your muscles in new and demanding ways.  They allow you to do hundreds of exercises using only two pieces of equipment and very little space.

■  Buttocks, hamstrings, lower back, inner thighs

Opposite Extension:  Lie face down with your forehead resting on your left hand and your legs straight, toes pointed out slightly, heels together.  Tighten your abdominal muscles and try to create a space between your stomach and the floor.  Lift and extend your right arm forward as you squeeze your buttocks muscles and lift and extend your left leg back.  Don’t lift your limbs vey high.  Instead, concentrate on maximizing the extension of your arm and leg.  Hold the extension for 2 counts, then slowly lower your limbs to the floor.  Do 8 to 12 repetitions in this position, then switch arms and legs and do 8 to 12 repetitions with the opposite limbs.

■  Buttocks, quadriceps, hamstrings

Bench Lunge:  Stand about 2 feet from one side of your bench.  Extend your right leg and rest your right calf across the top of the bench.  Hold on to a chair or other sturdy object for support or place your hands on your hips.  Bend your left knee until your thigh is almost parallel to the floor.  Return to the starting position, taking care not to lock your supporting knee.  Complete the set, then switch positions to work your right leg.

■  Biceps

Stationary-Elbow Biceps Curl:  Hold a dumbbell in each hand with your arms at your sides, palms facing forward, the inside of your elbows resting lightly against your sides.  Your feel should be hip-width apart.  (You may want to use a slightly lighter weight than usual for this exercise, since strict form is important.)  bending at the elbows, slowly curl both weights toward your shoulders, keeping your elbows still (don’t allow them to move upward or forward).  Return to the start and repeat, keeping your elbows stationary.

 

The GYM Workout (1)

Although  makes and models may vary, certain machines are standard in most any gym.  Chances are that if you belong to one, you already have a set series of exercises you like.  No problem.  Take any of the following moves and integrate them into your current workout, or take the whole kit and caboodle and challenge your body in ways it’s never been challenged before.  This gym routine takes traditional weight-machine exercises and gives them a little twist.

■ Quadriceps

Leg Extension with Isometric Squeeze:  Sit on the leg-extension machine and place a small, rolled towel between your knees.  Set your seat so the backs of your knees are at the front edge of the seat and the centers of your knees are aligned with the cam (pulley) of the machine.  Place your feet under the padded ankle bar.  Now squeeze the towel between your knees as you straighten your legs to full extension.  Hold a moment at the top of the movement, squeeze the towel harder, and lower to the starting position.  Keep the towel in place for the entire set.

■ Shoulders

Cable Lateral Raise:  Attached a handle to a low pulley and hold it in your right hand, palm up.  Stand with the cable tower on your left, and keep your feet together with the outside edge of your left foot against the base of the machine.  Grip the frame of the machine at shoulder height with your left hand and lean away from it until your left arm is straight.  Place your right hand in front of your right thigh.  Now, with your right elbows slightly bent and your wrist in line with your forearm, raise your right arm to shoulder height.  Complete the set, then work your life side. - Liz Neporent