Need a strength training routine designed specifically for rookies? Look no further!
Easy Does It!
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Scorpion pushups and Bosu side lunges have their place—but not in a beginner’s workout. That’s why we designed this routine: It gives you all the benefits of strength training (lifting weights has been proven to boost mood, lower blood pressure, increase bone mass, and firm trouble spots) with zero learning curve. And don’t worry, you won’t sacrifice sculpting for simplicity. We guarantee you’ll see results—a sexy cut here, less doughiness there—in just three weeks. Easy breezy never looked so hardcore!
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How it works: Twice a week, do 1 set of 12 to 15 reps of each move in order, resting 30 to 60 seconds between exercises. After 3 weeks, increase the weight and/or do 2 sets.
You’ll need: A stability ball or chair and a pair of 3- to 5-pound dumbbells.
Rep—Short for “repetition,” this is one full run-through of a move, including the lifting and lowering phases.
Set—A group of consecutive reps.
Rest—The break you take between sets. If you don’t need it, skip it (you’ll burn more calories).
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Targets legs and butt
Stand with a stability ball between your back and a wall (or tree!), walk feet forward until they’re slightly in front of your hips, and place hands on thighs. Squat until thighs are parallel to ground [A]. Rise up onto balls of feet as you reach arms overhead [B]. Return to starting position.
NOTE: You can do this move without a ball—simply press your back against the wall.
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Targets back and core
Hold a dumbbell in each hand and get on all fours with wrists under shoulders; extend right leg behind you [A]. Bend left elbow, drawing weight toward left side [B]. Lower weight to complete 1 rep. Do 12 to 15 reps; switch sides to complete set.
Curl to Press
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Targets biceps and shoulders
Hold a dumbbell in each hand and sit on a stability ball or chair with knees bent and feet on the ground. Extend arms at sides, palms facing forward. Curl weights toward shoulders [A], then rotate palms away from you as you press dumbbells straight overhead [B]. Reverse the motion to return to starting position.
Fly to Tris
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Targets chest and triceps
Hold a dumbbell in each hand and lie faceup with knees bent and heels on a stability ball (press it against a wall for extra stability) or chair. Extend arms over chest, palms facing each other and elbows slightly bent. Lower weights out to sides [A]; return to starting position. Then bend elbows, lowering weights toward head [B]. Extend arms back to starting position.
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Lie faceup with knees bent 90 degrees and aligned over hips, arms extended at sides, and palms on the ground. Pull abs in, then slowly lower left foot, stopping just before it touches the ground [shown]. Raise left leg to starting position and repeat on right side to complete 1 rep.