Finding a workout routine that incorporates strength-training multiple muscle groups often proves to be a difficult task. A full workout routine will strengthen and tone muscles in the arms, legs, glutes and abdomen. Numerous exercises exist to work each of these muscles groups. Concentrate on working your arms, legs, abdominal muscles and glutes on different days to allow your muscles time to recover.
Abdominals
Several exercises exist to effectively train your abdominal muscles. Crunches are a more traditional exercise for strengthening the central abdominal muscles, but add a twist to the left and right as your chest approaches your knees for the added benefit of working your obliques. Traditional and side planks also work efficiently for strengthening and toning your abdomen. To work your lower abdominal muscles, try leg raises in a Roman chair. Perform three sets of 15 repetitions of each abdominal exercise for best results.
The abdomen is made of a resilient group of muscles that can recover more quickly than other muscle groups in the body. However, to ensure proper recovery time from strength training your abdominal muscles, wait at least 48 hours between abdominal-strengthening sessions.
Glutes
Several key exercises will help lift, tone and strengthen the buttocks. First, the squat is a key exercise in strengthening your rear, but you should execute this exercise carefully to avoid injury. Be sure to stand with your feet at hip-width to help prevent injuries to your knee. While body squats are beneficial, weighted body squats with dumbbells or a barbell provide greater resistance for better results.
Lunges are another necessary exercise for toning the glutes. Like squats, lunges may be performed with or without weights. If you choose to use weights for performing lunges, hold a dumbbell in each hand at your hips or at shoulder level.
Lunges are another necessary exercise for toning the glutes. Like squats, lunges may be performed with or without weights. If you choose to use weights for performing lunges, hold a dumbbell in each hand at your hips or at shoulder level.
Quadriceps, Hamstrings and Calves
Strength-training machines, if available, are a valuable tool for developing muscle in your legs. Leg-press machines, leg-extension machines, leg-curl machines and calf-raise machines help work your quadriceps, hamstrings and calves. Perform three sets of 10 repetitions of leg presses, extensions and curls and three sets of 15 repetitions of calf raises.
Many of these exercises may be performed without strength training machines. Leg extensions may be performed by placing a dumbbell between your feet as you sit on the edge of a chair and straighten your legs out in front of you. Leg curls are possible by lying on your stomach on the floor with a dumbbell between your feet and curling your feet toward your buttocks. Calf raises may be performed on the edge of a step or a stair.
Many of these exercises may be performed without strength training machines. Leg extensions may be performed by placing a dumbbell between your feet as you sit on the edge of a chair and straighten your legs out in front of you. Leg curls are possible by lying on your stomach on the floor with a dumbbell between your feet and curling your feet toward your buttocks. Calf raises may be performed on the edge of a step or a stair.
Biceps, Triceps and Shoulders
Train your arms and shoulders with just a set of dumbbells. Perform bicep curls, hammer curls, preacher curls and concentration curls to strengthen your biceps. Triceps dumbbell exercises include triceps kickbacks and extensions. Work your shoulders with military presses and front raises. Perform three sets of 10 repetitions of each of these exercises.
If you have access to a fitness facility, many strength-training machines will likely be available for working your arms and shoulders. Preacher-curl and bicep-curl benches will help a beginner execute the proper movements of these exercises. Tricep pulldown machines help you strengthen your triceps as well. Shoulder-press machines help you properly execute the military press.
If you have access to a fitness facility, many strength-training machines will likely be available for working your arms and shoulders. Preacher-curl and bicep-curl benches will help a beginner execute the proper movements of these exercises. Tricep pulldown machines help you strengthen your triceps as well. Shoulder-press machines help you properly execute the military press.
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