My garage is a workout space, too.
that's great, you're set up pretty well. It's so wonderful and convenient to be able to workout at home. Here's what I would do:
CARDIO-
-treadmill- 3 days a week (or more, but minimum 3. max 6) 20 minutes HIIT (high intensity interval training. Do a search and you will learn a lot about it.)
-row machine- you can do the cardio with this too, to vary your routine. I've never used one, so I can't tell you what to do.
STRENGTH training-(4 days a week, with a day of rest in between workouts. If the workout was not very strenuous, you can do another the next day.) I usually do 3-5 exercises to get a good workout (I've been lifting for a while and just do olympic and powerlifting exercises, at very heavy weights, though) You could certainly do more. I'm sure other people will give you more ideas. But even as a beginner, you can start out with this basic routine plan. How it evolves depends upon what you learn (read up!) and what works for you.
I would say the less strenuous the exercises, the more you should do.
Your set and rep routine can and should vary.
For example, 3 exercises, 5 sets, 10 reps each.
You can do 1 exercise at a time, then move on to the next one, or you can rotate them.
If you are going to rotate them, this is how you do it: 1st exercise, 10 reps, rest a minute (optional); 2nd exercise, 10 reps (rest), 3rd exercise, 10 reps (rest), then repeat until you have done it 5 times.
Here's what I think should be included in any well rounded routine:
-swiss ball- crunches! there are so many different ways to use a swiss ball to make your body stronger. Do a search and look online at some exercises. I usually add basic ab work like crunches on as an extra at the end of my workout (doesn't count as one of my 3 or 4 exercises). You can do it however you like.
-POWERLIFTING(!!!)
There are 3 basic powerlifting exercises:
*squat
*deadlift
*bench press (which i don't do.)
I would HIGHLY recommend including squats and deadlifts in your routine. They are (hardly arguably) the best moves for overall core strength, which is the basis of all strength training. If you could choose only 1, do the squats. They will give you great legs and derriere. You can start out on bodyweight, but can work up to using weight very quickly. Your little hand weights won't cut it, though.
Please do a search on proper squat form with pictures. Ass to the ground is best in terms of how low you should work up to getting.
The deadlift consists of picking a bar (or weights at your side) off the ground, then putting it back. Do a search.
other good exercises:
-rows (for your arms and back)
-presses
-lunges
Depending on the logistics of your weight machine, there are tons of different exercises.
The above all works great for me. If you stick to the workout/set/rep scheme i outlined above, for at least 4 days a week (plus 3 cardio days), you will do great.
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