Sunday, 27 June 2010

Welcome Back Dumbbells!

Today I did my first dumbbell workout in ages! I loved it! I mostly stick with the weights machines in the gym - it may be pathetic but I feel too shy/scared to use the free weights in the gym. It's silly but I worry I'll look like a big idiot and everyone will wonder what the hell I think I'm doing. I know the reality is that no one cares and most people are there to focus on their own workout, but it's my confidence and it's just not that easy to convince myself and get on with it sadly. Doesn't help that the free weights area is pretty small and filled with grunty men doing millions of bicep curls, unless you pass a training course that allows you to use the Performance Gym with all the enormous even gruntier men - which I would love to do but to be honest the thought terrifies me at the moment.

So at home dumbbell workouts it is for now!

I bought Oxygen magazine, it's a bit pricey since it's from the US, but it's the best diet & fitness magazine I've come across. It's packed full of annoying contradictory adverts which is annoying, but the proper content really makes up for it - it's all sensible advice, every article interests me and the workouts are brilliant! The nutrition advice is all based around Clean Eating which how I try to mostly eat and the workouts are either weights based or when they are cardio based it's interval/HIIT style training or more interesting and unusual activities.

Anyway, I went for the Beach Body Circuit 2010 as modeled by Jamie Eason. I worked through the circuit three times with some core work between each set and a 1 min rest between sets. Each set was with no breaks other than the time it took to pick up a different weight and change position. I did 12 reps of each exercise per set.

Plie Squat

Dumbbell Row

Alternating Dumbbell Curl

Dumbbell Step up

Flat bench Dumbbell Chest Press

Seated Dumbbell Shoulder Press

Seated Triceps Extension

Stiff-Legged Deadlift

Cross-bench Pullover

Standing Dumbbell Cross-Chest Curl

The first exercise and the last two exercises I had never done before and loved them! I have 1 set of fixed dumbbells which I used for all the upper body exercises expect the Dumbbell Row - for that and the leg work I used to two adjustable dumbbells fully loaded (only one for the plie squat). I think next time I'm not going to to the workout as a circuit but will instead do 3 sets of 8-10 reps for each exercise then rest before moving onto the next exercise. This way I can easily adjust the weights on the dumbbells for each exercise as the fixed ones are too light for some moves. I'll also switch the Step-Up for Pendulum Step Overs as these are tougher and my max weight is too light for Step-Ups. Deadlifts I'll have to do single leg deadlifts as again the weights are too light.

In between sets 1 and 2 I did plank for 30 seconds x 3, between sets 2 and 3 I did some ab crunches 10 x 2 and twisting crunches x 10, after set 3 I did 10 Russian Twists each side.

Looking forward to doing this again on Tuesday! :D

I have no food pictures for the last few days because my food has been totally un-interesting or eaten on the go, and on Saturday I just seemed to eat nothing but cake all day! Opps! Wasn't planned and wont be repeated, but was also brilliant!

6 comments:

  1. gosh i bet you're sore tomorrow! sounds like you did looooads

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  2. Hi Stella - thaniks for posting the detials of your workout. I've recently left my gym and am wondering how to go about getting into weights at home. How do you do your chest presses - do you have a swiss ball or something?

    Hope you had a super nice weekend in all this sunshine (minus the cake!!) But then I had several glasses of wine on Sat night and felt much worse for wear on Sunday!) :-)

    Cx

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  3. StellaDoesHealthyEating28 June 2010 at 11:32

    Hey Charlotte - I bought a Reebok mini step I think it's called, you can adjust the angle of the legs to increase the height. It goes high enough but it's not as good as a weights bench. I bought it before I really got into weights as would recommend getting a bench instead if you can, there's some decent adjustable benches around £40 - the height is much more comfortable and makes the step ups far more challenging!
    Definitely go for some adjustable dumbbells that you'll be able to buy additional plates for in the future.

    You reminded me, I also indulged in a few glasses of wine Friday and Saturday! Big starbucks frapuccino and skinny muffin quickly sorted out the hangover though! :D

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  4. StellaDoesHealthyEating28 June 2010 at 11:34

    I love how doing it in a circuit makes it feel like less! I'm pleasantly sore today, still fully mobile but with a feeling of having worked hard!

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  5. Sounds like a fab workout, I totally get the weight room thing. I usually go around 6am so its quiet! x

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  6. StellaDoesHealthyEating28 June 2010 at 23:33

    Oooh you're back! Exciting! I've missed your blog over the weekend!

    Glad I'm not the only one - think I need few early sessions to build up some confidence!

    ReplyDelete

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