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Dinner Tonight
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| Strength-Training Workout |
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| Cooking Light Fitness Expert Gin Miller creates a strength-training routine for weight maintenance. |
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Standing deltoid raises |
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Cable bicep curls (A) |
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Cable bicep curls (B) |
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Cable tricep kickbacks (A) |
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Cable tricep kickbacks (B) |
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Seated cable rows |
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Overhead chest raise |
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Weighted lunges |
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Weighted plie squat (A) |
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Weighted plie squat (B) |
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Routine: Perform one to two sets of 15 repetitions for each exercise unless otherwise noted. Allow a minute of rest between sets to help keep intensity and heart rate elevated during workout.
Resistance level: To increase muscle strength, lift enough weight so you can barely complete the desired number of reps. If you can keep going at the end of a set and don't need the prescribed rest, add more weight. Choose a weight that forces you to work hard to complete your last rep and makes you feel you cannot begin a second set without a minute's rest. For each move, Miller has suggested a weight range for beginners and one for more advanced exercisers.
Sculpt shoulders
Standing deltoid raises
Beginner resistance level: 5 pounds
Advanced resistance level: 10 to 15 pounds
Attach a D-shaped handle to one end of a cable pulley machine, and set pulley to low position about 12 inches from floor. Stand straight with feet about shoulder-width apart, right side facing pulley. Place right hand on right hip for support, grab handle with left hand, and hold it front of right thigh. Raise left hand up and out to just above shoulder height in an arcing motion. Elbow should be slightly bent throughout move. Hold for two seconds, then lower to starting position. Perform 15 reps before switching sides.
Work biceps
Cable bicep curls
Beginner resistance level: 10 to 15 pounds
Advanced resistance level: 15 to 20 pounds
(A) Attach a D-shaped handle to one end of a cable pulley machine, and set pulley to low position, about 12 inches from floor. Hold handle in right hand and stand in a staggered stance, one foot about a foot in front of the other, facing away from the machine. Rest free hand on thigh for support. (B) Curl handle up to shoulder, bringing forearms to biceps. Keep elbows in tight to body, pulled back, and stationary throughout move. Hold for two seconds, then slowly lower back to starting position, and repeat.
Shape triceps
Cable tricep kickbacks
Beginner resistance level: 5 to 10 pounds
Advanced resistance level: 10 to 15 pounds
(A) Attach a D-shaped handle to one end of a cable pulley machine, and set pulley about 12 inches from floor. Stand facing machine with feet together, knees slightly bent, bending forward at waist. Grab handle with left hand, and press left arm against left side with elbow bent, palm facing body. (B) Slowly press arm straight out behind your back. Hold for two seconds, then return to starting position. Perform 15 reps before switching to opposite arm.
Strengthen back
Seated cable rows
Beginner resistance level: 5 to 10 pounds
Advanced resistance level: 15 to 30 pounds
Place a flat bench about three feet from one end of a cable pulley machine. Set cable to be about waist level when you are sitting on the bench, then attach two D-shaped handles to cable. Hold one in each hand, and sit on the end of bench, feet flat on floor, arms extended straight out in front of body. Keep back straight and abs contracted as you slowly pull handles -toward your midsection. Elbows should go straight back and stay close to body. Contract shoulder blades by bringing them back and together. Hold for two seconds, then slowly return to start.
Work chest
Overhead chest raise
Beginner resistance level: 10 to 15 pounds
Advanced resistance level: 15 to 20 pounds
Hold one dumbbell between your hands by ends as shown, lie back flat on a bench, and extend arms out behind head. Slowly lift dumbbell over head until arms are extended straight above chest. Hold for two seconds, concentrating on contracting chest muscles, then slowly return to starting position.
Tone quads and glutes
Weighted lunges
Beginner resistance level: 8 to 10 pounds
Advanced resistance level: 10 to 15 pounds
Hold a dumbbell, one in each hand, at shoulder height with elbows bent toward floor, palms facing in. Step forward with one leg into lunge position. Bend knees, lowering until front thigh is parallel to floor and back knee approaches floor. Make sure front knee does not go past toes. Hold for two seconds, then lift back to starting position. Complete 15 reps on one leg before switching legs.
Strengthen thighs, hips, and glutes
Weighted plié squat
Beginner resistance level: 8 to 10 pounds
Advanced resistance level: 10 to 15 pounds
(A) Hold one dumbbell with both hands, as shown. Stand with feet wider than shoulder-width apart and toes pointed out, as shown. (B) Slowly bend knees, and lower body until thighs are parallel to floor. Make sure knees do not go past toes. Hold for two seconds, then push through heels and return to starting position.
Learn more about this weight-maintenance routine from Gin Miller.
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