I am starting this routine (MWF): http://forum.lowcarber.org/showpost...90&postcount=82

With some changes that I will post here. I have a bench, bar, and two dumbbells at the moment so I have to modify the workout a bit.

I also go for walks or pilates, tae bo, jumping rope, what ever fits in my schedule on Tues. and Thurs. and trying for Sat.

WORKOUT 1
abs 2-3 minutes

20 crunches holding stomach in FLAT, spine pushed into the floor.
20 with right ankle propped up on my knee, pulling SHOULDER to my knee,
20 on the other side.

Next part is hard to explain: put your head down, and legs straight up in the air. Lift your pelvis off the floor in a little "jerking" movement. THEN lean your legs out to about 45 degrees with the floor, and raise them back up to 90 degrees. Do 20 of those.

The last part is like a reverse situp. Sit UP to about 70 degrees (not quite up), then lean back and pretend you are going to lean on your right elbow. Then go back up to 70 degrees and go to the left elbow. Repeat this right-left sequence 20 times. The movement almost looks like skiing, and you never sit up to 90 degrees, so you never take the tension off your abs.

This is my series of rotating muscle spasms. Do them all without a break. Start with 5 of each, and work your way up to 20 of each.

stretches make sure you stretch quads

LEGS
squats 3 sets of 8-10 http://www.exrx.net/WeightExercises...BFullSquat.html

seated leg extensions (quads) 3 sets of 8-10 http://www.exrx.net/WeightExercises...gExtension.html

These I will hold a dumbbell between my feet since I do not have a leg accessory.

BACK
seated back cable rows 3 sets of 8-10 http://www.exrx.net/WeightExercises...kSeatedRow.html

I will do this instead of the cable rows.

Bent over rows for BACK:

Remember to keep the arm sliding along the body.


front lat pull downs 3 sets of 8-10 http://www.exrx.net/WeightExercises...ntPulldown.html

I believe I am supposed to do this instead of the pulldowns.

Barbell pullover:

I change it from a barbell to a single dumbbell, held like you do for dumbbell lying tricep extensions:



shrugs 3 sets of 8-10 http://www.exrx.net/WeightExercises...er/BBShrug.html

BICEPS
seated alternating dumbbell curls (sit, with back support) 3 sets of 8-10 http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

drag curls 3 sets of 8-10 like a barbell curl, but drag it up the front of your body and back down again. Works like a preacher curl, but works better.

WORKOUT 2

abs 2-3 minutes

20 crunches holding stomach in FLAT, spine pushed into the floor.
20 with right ankle propped up on my knee, pulling SHOULDER to my knee,
20 on the other side.

Next part is hard to explain: put your head down, and legs straight up in the air. Lift your pelvis off the floor in a little "jerking" movement. THEN lean your legs out to about 45 degrees with the floor, and raise them back up to 90 degrees. Do 20 of those.

The last part is like a reverse situp. Sit UP to about 70 degrees (not quite up), then lean back and pretend you are going to lean on your right elbow. Then go back up to 70 degrees and go to the left elbow. Repeat this right-left sequence 20 times. The movement almost looks like skiing, and you never sit up to 90 degrees, so you never take the tension off your abs.

This is my series of rotating muscle spasms. Do them all without a break. Start with 5 of each, and work your way up to 20 of each.

stretches make sure you stretch quads and hams

LEGS
split squats (stationary lunges): these are basically lunges, but do all one side for one set, and then switch. I don't put my foot up on a bench, so ignore that part of the movie. Take a step, and stay there. Now do 8 squats in this position, then switch sides. 3 sets of 8-10 each side http://www.exrx.net/WeightExercises...leLegSquat.html

Straight Leg Deadlifts (hamstrings) 3 sets of 8-10 http://www.exrx.net/WeightExercises...egDeadlift.html

SHOULDERS
Dumbbell lateral raises (imagine you are pouring really full pots of tea) 3 sets of 8-10 http://www.exrx.net/WeightExercises...teralRaise.html

dumbbell shoulder (military) press 3 sets of 8-10 http://www.exrx.net/WeightExercises...ulderPress.html

CHEST
incline dumbbell flys (do it on the slant bench, or flat if you prefer) 3 sets of 8-10 http://www.exrx.net/WeightExercises...rnal/DBFly.html

incline dumbbell press (squeeze chest at top) 3 sets of 8-10 http://www.exrx.net/WeightExercises...BenchPress.html

Not sure what to do instead of this one but will find out.

TRICEPS
overhead tricep extensions, (I hold ONE dumbbell with both hands, hold it overhead, drop it down to elbows at 90 degrees, then raise it straight up) 3 sets of 8-10 http://www.exrx.net/WeightExercises...eArmTriExt.html

standing tricep cable pull-downs, using rope 3 sets of 8-10 keep elbows glued to your sides, hold the rope ends, push straight down, then back up to 90 degrees. Your hands end up at your sides because the rope will open up and let you.

Not sure what to do instead of this one but will find out.