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Using Free Hand Weights Do not continue performing the exercise if anything hurts while you are training! Choose weights that allow you to comfortably perform 2 to 3 sets of 8 to 12 repetitions (reps) each set. Free Hand Weights Work Out Tips Do Take normal, controlled breaths. Exhale on the most difficult phase and inhale during the easiest phase. Control your movements. Use a four-count to move the weights through the full range of motion. Warm up the muscle groups before you begin exercising. Stretch when you are finished your workout routine.

Fitness Ball Workout Tips Don't Continue if you start to lose your posture. If you do, stop and reposition yourself. Continue performing the exercise if anything hurts while you are training. Over grip the weights. Hold your breath. REPOSITION YOURSELF IF YOU START TO LOSE YOUR POSTURE.

Free Hand Weights Exercises

1. Using free hand weights to strengthen your backs and shoulders

Positioning

• Stand tall.
• Place your feet shoulder width apart.
• Keep your toes pointed straight ahead.
• Keep your knees slightly bent.
• Keep your head back.
• Square your shoulders.
• Contract your abdominals (stomach muscles).
• Do not arch your back, especially when lifting the weights.

Exercise

• Hold your arms straight down at your sides with the weights at hip level (approximately).
• Use a four-count to move the weights through the full range of motion.
• Bending at your elbows, slowly pull the weights to your upper chest area along the side of your body.
• Slowly lower the weights back to waist level.
• Check your posture.
• Repeat steps 1-5.

2. Using free hand weights to exercise your thighs and buttocks (lunges)

Positioning

• Stand with your feet approximately 6 inches apart.
• Hold your arms straight down at your sides.

Exercise

• Step forward with your right foot, maintaining your posture, and weights down at your sides.
• As you step forward onto the right leg bend your knees and lunge - (as if you are going to kneel). Your right knee should remain directly over your right ankle (not farther ahead).
• Don't let your knees touch the floor.
• Exhale as you lunge.
• Slowly and steadily, bring yourself up and bring your feet back to the starting position.
• Inhale as you come up.
• Repeat steps 1-7 using the left leg.

3. Using the free hand weights and fitness ball to exercise your chest

Positioning

• Lie down with your back firmly on an exercise ball.
• Legs are bent at the knee.
• Feet are hip width apart.
• Hold the weights in your hands over your upper chest.
• Wrists are in a neutral position and locked.
• Tense your abdominals to stabilize yourself.

Exercise

• Slowly push hand-weights upward until your elbows are nearly locked.
• Slowly return the weights to the starting position - your elbow should not be lower than your shoulder.
• Check your positioning.
• Repeat steps 1-3.

4. Using free hand weights for your thighs and buttocks

Positioning

• Stand with your feet hip width apart.
• Knees are slightly bent.
• Arms straight down at your sides - holding the weights.

Exercise

• Bend forward from the waist - as if you are going to sit down - exhaling as you do this.
• Slowly return to an upright position - inhaling as you come up.
• Check that your shoulders are square.
• Repeat steps 1-3.
• Increasing the intensity
• Hold the weights at chin level, shoulder width apart.
• Bend forward from the waist - as if you are going to sit down - exhaling as you do this.
• Slowly return to an upright position - inhaling as you come up.
• Check that your shoulders are square.
• Repeat steps 1-4.

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