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Resistance Training

These are some basic exercises that have proven to be beneficial to me.  I hope they will be to you as well.  The information contained on this web site is based on the research and experience of it's creator, Tony Thornton, and is intended for informational purposes only. The instructions and advice presented are in no way intended as a substitute for counseling from your health care professional.  Consult your health care professional before beginning this or any other fitness program.  All associated with this program disclaim any liabilities or loss in connection with the exercises, instructions and advice herein.

Warm-ups

1.  I recommend about 20 minutes of cardio (10 minutes if you're trying to bulk up) prior to lifting weights.  This can be in the form of walking or jogging on the treadmill.  If you are experiencing joint problems (knees, ankles) you may try using equipment that produces less impact on the joints, i.e. eliptical, stair climbers, etc.

    Begin the warm-up exercises with a comfortable pace and gradually increase the resistance and pace as you go.  Eventually, you will want to take on more challenging programs as you go along.  The ultimate goal is to finish harder and stronger than you started.

2.  It's important to stretch for a few minutes after the warm-up.  This will help prepare your muscles for the upcoming weight lifting exercises.  The are a few rules to weight lifting.

Rule #1 - Lift lighter weights and do more repetitions (10 -12) if you are trying to lose weight and tone up.

Rule #2 - Lift heavier weights and perform less repetitions (8 - 10) if you are trying to increase muscle and bulk up.

Rule #3 - There should be no longer than 60 sec. of rest in between in each set of repetitions.

Rule #4 - Don't forget to breath!  This is extremely important.  Give your muscles oxygen.  Inhale on the intake and exhale on the release.

Rule #5 - Finish up with a good stomach exercise and stretches.

Upper Body

Arm Curls

1.  Full Arm Curl - Elbows are in.  (1) Arms extend down to about 90%.  (2) Arms bend up to about 90% and repeat. 

2.  Curl and Push - Elbows in.  (1) Arms extend down about 3 inches. (2) Return to neutral position and then push away from the body to about 75% extension (3) Return to neutral position and repeat.

3.  Curl and Lift - Elbows in.  (1) Do the full arm curl (2) Lift bar straight up until arms are at a 90degree angle. (3) Return bar down and repeat full arm curl.

4.  Reverse Curl - Elbows in.  (1) Grab the bar palms down.  (2) Repeat the same movements as the full arm curl.

Arm Lifts

1.  Overhead Lift - Elbows are in.  (1) Grasp a free weight or dumb bell and raise over the head. (2) Bend elbows to lower and raise from this position and repeat. 

2.  Arm Lifts - (1) Grasp a free weight or dumb bell in each hand.  (2) Hold weights out to the side arms straight, palms facing forward. (2) Bend arms up to90degree angle (3) Slowly rotate arms down and then raise back up, do this a second time (4) Straighten arms back out to the side and repeat entire exercise.

3.  Butterfly - (1) Grasp free weights or dumb bells in each hand (2) Head down and upper body slight bent forward (3) Arms together and raise out to the side and repeat.

Bench Press

1.  Single Count - (1) Grasp bar with hands spread far apart (2) lower and lift in single counts of up / down and repeat.

2.  Double Count - (1) Grasp bar with hands spread far apart (2) lower and lift in pausing half way in between to produce a double count of up 1 / down 2 and repeat.

3.  Triple Count - (1) Grasp bar with hands spread far apart (2) lower pausing in between for counts of 3 and lift in single counts of up  / down 2, 3, 4 and repeat.

4. Single Count Arms In - (1) Grasp bar with hands close together and repeat single count exercise.

Total Body

Lifts

1.  Dead Lift - Ready position is knees bent and arms outside of the body with hands spread apart on the bar with an overhand and reverse grip (1) Keep the arms straight and lift up using your legs keeping the back straight.  (2) Return to ready position and repeat.

2.  Vertical Lift - Ready position is legs straight and upper body slightly bent forward with hands spread apart on the bar.  (1) Pull bar up to against the chest. (2) Return to ready position and repeat.

3.  Squat - (1) Position bar across the back of the upper shoulders (2) Bend knees to about 75% and then return to standing position and repeat exercise.

4. Leg Press Toes Pointed Out - (1) Knees in and then push weights away slowly and back in and repeat exercise. (2) Try this one again with toes pointed in.