This workout routine can be followed 3x a week for optimal results. You can substitute the treadmill for real running, walking, jogging. Overall goals of this workout is for weight loss.
Exercise
Set
Reps
Weight/
Resistance
Treadmill
Start by placing the speed at a comfortable walk. If you want increase
the speed until you are into a jog or run.
You can also place the treadmill on an incline to increase the
difficulty.
Warm up for 8 minutes.
Dumbell Sumo Squat
1. Start by holding a dumbell in each hand between your legs. You may
also hold just one dumbell with two hands as well.
2. Your feet should be wider than shoulder width and your toes pointed
slightly outward.
3. Proceed to squat down until the dumbells almost touch the floor.
4. Your hips should drop back and down while your knees stay directly
above your feet.
5. Repeat for the required number of repetitions.
1
Standing Dumbbell Front Lunge
1) Start position: Stand with feet hip width apart. Grasp DB's hang
arms down at sides.
2)
Step forward 2-3 feet forming a 90° bend at the front hip and knee.
DO
NOT allow front knee to extend past the big toe - may cause injury.
3) Pushing off front foot, return to start position. Continue with same
leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position.
Shoulders and hips should remain squared at all times.
5)
Watch for proper knee alignment - do not let front knee extend past big
toe or deviate laterally or medially. Back knee should not come in
contact with floor.
1
Single Leg DB Calf Raise
1)
Start position: Stand with feet hip width apart or stand on the edge of
a step on the ball of one foot with your heel hanging over edge. Toes
should be pointing forward. Hold a dumbell in the hand on the same
side.
2) Contract calf by pushing off ball of foot to raise heel up in air
(standing on toes)
3) Lower heel and repeat.
4)
Remember to keep knee slightly bent throughout movement to prevent any
knee strain. You may have to hold on to a fixed stationary object for
stability.
5. Repeat with the other leg after completing the prescribed
repetitions.
1
Bench Press (dumbbell)
1) Sit in an upright position on a flat bench with a DB in each hand.
(You may rest each DB on the corresponding thigh.)
2)
Start position: Lie onto your back and bring the DB's to your
shoulders. Press the DB's up directly above the chest with palms facing
forward.
3) Lower the DB's keeping your forearms perpendicular to the floor and
your hands aligned at the mid chest area.
4) Let your upper arms go slightly past parallel to the floor and press
the DB's up to the start position.
5) To end the exercise, place the DB's on shoulders and return to the
seated upright position.
1
Dumbbell Bent Over Row
1) Stand with feet hip width and knees slightly bent.
2)
Start position: Bend at hips with back straight and knees bent . Take
one hand and place on stationary object that is approximately waist
height to support upper body. Hold DB in other hand with a neutral grip
and let arm hang straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB up to body and squeeze
shoulder blades together at top of movement.
4) Return to start position.
5) Remember to keep back and head straight - hyperextension, flexion,
or trunk rotation may cause injury.
1
Seated Dumbbell Shoulder Press
1. Sit in upright position or stand with feet shoulder width apart and
knees slightly bent.
2. Start position: Position DB's to ear level with an overhand grip
(palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms
moving parallel to body at all times.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position -
hyperextension or excessive flexion may cause injury.
1
Dumbbell Hammer Curl
1) Stand with feet shoulder width apart and knees slightly bent or sit
in upright position.
2)
Start position: Grasp DB's with neutral grip (palms facing each other)
and allow arms to hang down at sides. Elbows should be close to sides.
3)
Flex at the elbows and curl DB's up to approximately shoulder level.
Keep elbows close to sides throughout movement. This exercise may be
done one arm at a time.
4) Return to start position.
1
Bent Over Dumbbell Tricep Kickback
1) Stand with feet hip width and knees slightly bent.
2)
Start position: Bend at hips with back straight and knees bent . Take
one hand and place on stationary object that is approximately waist
height to support upper body. Hold DB in other hand with a neutral grip
(palms facing each other). Bend elbow at 90° and raise upper arm so
that it is higher than the level of your back (as shown)
3) Keeping elbows close to body and raised, extend forearm back.
4) Return to start position.
5)
Remember to keep back and head straight in a neutral position -
hyperextension or flexion may cause injury. Stabilize shoulder
throughout movement by squeezing shoulder blades together slightly.
1
Stability Ball Crunch
1. Sit in upright position on flexaball with feet flat on floor.
2.
Walk feet forward allowing flexaball to roll underneath body until it
is positioned on lower to mid-back region. Raise hips slightly to
create a "table top" position parallel to floor.
3. Place hands across your chest. Head should be in a neutral position
with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the
abdominal and raise shoulders up.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension
or flexion of either may cause injury.
1
Treadmill
Start by placing the speed at a comfortable walk. If you want increase
the speed until you are into a jog or run.
You can also place the treadmill on an incline to increase the
difficulty.
Jog for 12 minutes
* HerbalRack and employees and Fitness-VIP and employees are not responsible for any injuries. Use at your own risk.
Treadmill 
Dumbell Sumo Squat 
Standing Dumbbell Front Lunge 
Single Leg DB Calf Raise 
Bench Press (dumbbell) 
Dumbbell Bent Over Row 
Seated Dumbbell Shoulder Press 
Dumbbell Hammer Curl 
Bent Over Dumbbell Tricep Kickback 
Stability Ball Crunch