I'm trying to lose 30-50 more lbs. I know the benefits of building muscle for weigth loss. Some days I take group fitness classes which cover a lot of resistance. Other days, I do cardio on teh elliptical for 40-60 mintes. I'd like 3 10-15 min exercises that I can do beween my 20-30 min cardio sessions.
I have read the benefits of functional exercises, so I think I'd like to stay away from machines (right?). The free weigth floor is a little intimidating to me, but I can get over that. I'd like to plan 3 workouts that I can do once ort twice a week each. One for lower body/legs, one for upper body/arms/chest/back, and a 3rd for abs/core.
For abs/core, I can do exercises on the swiss ball. crunches to the front, sides. I can also do planks and bridges on and off the ball. What else shoudl I do?
For upper body, what I have been doing and I really like, is using the assisted machine. I don't know what it's called, but you add to weight stack and then step up to kneel on the pad. I do tricep dips, then pull ups narrow, middle and wide. These are hard for me to do, on the same weight, I can do 12 reps of triceps, about 10 narrow pull ups, 5 middle, and 2 wide.
I also like doing bicep curls while standing on 1 leg only.
What else shoudl I do for my chest/back? the lat pull down machine?
What about legs? I really don't like squats and lunges. My knees keel funny, even though I try to keep my knees from extending over my toes. I've been doing teh leg press maching, but that's not functional, right?
any tips and links woudl be appreciated.
I have read the benefits of functional exercises, so I think I'd like to stay away from machines (right?). The free weigth floor is a little intimidating to me, but I can get over that. I'd like to plan 3 workouts that I can do once ort twice a week each. One for lower body/legs, one for upper body/arms/chest/back, and a 3rd for abs/core.
For abs/core, I can do exercises on the swiss ball. crunches to the front, sides. I can also do planks and bridges on and off the ball. What else shoudl I do?
For upper body, what I have been doing and I really like, is using the assisted machine. I don't know what it's called, but you add to weight stack and then step up to kneel on the pad. I do tricep dips, then pull ups narrow, middle and wide. These are hard for me to do, on the same weight, I can do 12 reps of triceps, about 10 narrow pull ups, 5 middle, and 2 wide.
I also like doing bicep curls while standing on 1 leg only.
What else shoudl I do for my chest/back? the lat pull down machine?
What about legs? I really don't like squats and lunges. My knees keel funny, even though I try to keep my knees from extending over my toes. I've been doing teh leg press maching, but that's not functional, right?
any tips and links woudl be appreciated.
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