I am a SAHM with 2 children (3 and 11 months) I enjoy working out and usually run with a stroller with baby after dropping off my son to school..I try to do weights at home but need suggestion as to which type of weight training you do? I figure like 3 days at most I can do for weights but wanted to know which plan is effective and offers time management and that I can do at home ( I do have freeweights) Thank you girls!
I find exercise dvds at TJ Maxx and Ross for $3 each. It gives me variety and is cheaper than a gym membership.
I try to do upper body one day (bicep curls, bench press, lat rows) one day, lower body (squats, lunges, calf lifts, etc) another. Core both days. I've never tried a video specific to weights.
Another good option for building/toning muscle is yoga and/or pliates. There are tons of videos out there. I would go to the library and try a few (they're usually free for a week!) to see how you like them. Then, if there's one you really want, you can think about buying. Netflix also has a fair selection of workout videos (you can also look into weight lifting programs at either library or Netflix)
Do you have an iPhone? Get the Nike's Training app here is a link http://www.nike.com/nikewomen/features/ntc?locale=en_US
It has the best workouts with videos to show you exactly how to do a move and you can choose a 30 or 45 minute workout. Best app I've found for us SAHMs!
We have a book called "getting stronger" by Bill Pearl. It not only has pages and pages of descriptions of how to do each exercise with breathing and posture info, but it also has pages with work-out varieties that show little drawings of each exercise and the page you can find the whole description. After a time or two the little drawing is sufficient to tell you what to do. Those work-out pages also have blocks where you can write down the repetitions you did and the sets. I found that I would add a page with lines to match up with the little pictures to keep track of my reps/sets for a few weeks and then I just needed the separate page. The book is nice for when you get tired of the same exercise for a certain muscle, it shows you 5-10 other exercises for the same muscle. Some with free weights, some without, some also for machines (like nautilus in case you have a nearby gym). Here is a pdf of one page:
http://www.shelterpub.com/_fitness/_weight_training/dumbb...
Work each major body part 2 times a week; 3 exercises per body part, 3 sets of each and depending on weight size higher reps for lighter weight and less reps for heavier. Suggest doing opposing muscle groups on same days like bis/tris; abs/chest/back; legs/shoulders....should work out well! Also throw in some plyometrics like jumps; jumping squats; jumping alternating lunges; hopping; jumping rope! Best wishes!
If you have a local YMCA or something that offers a Body Sculpt class, I would get a day pass (if you don't want to become a member), attend a class, and you will learn a TON of awesome exercises that you can do at home.
Also, Bob Harper has a 30 minute "Living Room Fat Burner" which is really fun/easy...just google it b/c I don't have it memorized (it involves push-ups, crunches, jumping jacks, running in place, squats, lunges, etc...) I've only done it once so far, but it was brutal! (in a good way) :)
Look into kettlebells. Seriously, they'll give you both a cardio workout and a strength training workout at the same time. I'm using a 15lb kettlebell (it's really not as heavy as it sounds) with Bob Harper's Kettlebell CardioShred. It's a 50 minute workout, but I do 25 minutes one day, and 25 minutes the next. I get a better workout in those 25 minutes than I do with a 1/2hour elliptical PLUS another 1/2 hour weights workout. I am TOTALLY in love with my kettlebell.
Assuming this is just to maintain/gain strength. 3 days a week you could, shoulders and back 1 day, legs 1 day, biceps, triceps and chest 1 day. Sounds like you are probably familiar with various exercises.
I often throw in a video a couple of times a week to make it less boring when I can't make it to the gym. P90X is great, you don't have to follow the plan if you are already in shape. The various videos are great to mix up your own workout. You could also go to any crossfit site and do their Workout of the Day - they are really good...but you will want to find videos for some of the exercises on youtube or a crossfit website to get the right form.
There are lots of workouts out there these days on line. My suggestion is to play around and find what works for you. I tend to change things up often because I get bored if I do the same thing all the time.
to add to Julia's comment, add triceps. Lie on your back to do them and it will isolate them more.
Also add in some shoulder exercises: side, front and overhead raises. On the overheads, don't go directly overhead, make sure you can see the backs of your hands as you push up.
Also do pushups, planks and situps.
