Increase strength and muscle tone without bulking up. Lower your race times, run stronger, with fewer injuries, lower your percentage body fat...all from the comfort of your own home.

Strength training should be done 2-3 times per week with at least 48 hours between workouts. If you prefer to do strength training more often, then alternate workouts with upper body on day one, lower body on day two, abs on day three, and then on day four your upper body muscles will have recovered and will be ready for another workout. Just remember to give your muscles 48 hours to recover from a strength workout because the rest period is when the muscles rebuild and get stronger. For best results, ab workouts should be treated the same way, with rest days in between.

Suggestion: To minimize initial muscle soreness from a new workout, go through the routine once (one set of each exercise) for the first two weeks to allow your body time to adjust. After that, the routines should consist of two to three sets of each exercise for optimal results.

All exercises should be slow and controlled to achieve maximum results and to prevent injuries.

1) an exercise band - for resistance; like those used for physical therapy
exercise bands

2) a stress ball or other wrist/hand strengthener

3) hand weights or dumbells - 3, 5, 8, or 10 pounds (Note: if you do not have access to dumbells, you can start with bottles of water, juice, etc.)

hand weights or dumbells

4) a step or stair

5) an inflated ball - a medium to large size children's ball or beach ball

It is important to start with light weights and then increase as the workouts feel easier.

Select A Workout:    Upper Body    |    Abs/Core    |    Lower Body

Injury Prevention

Cross Training    |    Massage    |    Strengthening    |    Stretching    |    Yoga

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