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Bodyweight Exercises -  Hold each for 30; 8-12 reps; 1-3 sets



Hip raises

Modified push ups

Band Exercises - 8-12 reps; 1-3 sets

Band Chest Press/Band Row

Band Bicep curls/Band Squat presses/Band Pulldown

I hope all of my strength training information (click on the "Motivation" tab above) and exercises will motivate you to begin a new routine. There is no need to be afraid to start weight training. Everyone, I mean EVERYONE has started where you are right now and worked their way up. Make sure you also do something you enjoy because if you don’t like you probably won’t do it. Exercising with a friend, spouse, or your kids may also help you stick to your plan. As with any routine, don’t forget to be patient. You didn’t develope your current body in a day, so strength training changes won’t be seen over night. Hang in there, it will be worth in the end!

Source: American College of Sports Medicine. Guidelines for Exercise Testing and Prescription. 7th ed. Philadelphia, Pa: Lippincott Williams & Wilkins, 2006, p. 22-23.

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