This easy weight loss weight training program gives you all the benefits of strength training with zero learning curve. Why weight training? Lifting weights has been proven to boost mood, lower blood pressure, increase bone mass, and firm trouble spots. Don’t worry about the simplicity of this easy program – you won’t sacrifice sculpting and toning for a great body for its simplicity. Guaranteed you’ll see results—a sexy cut here, less doughiness there—in just three weeks. Easy breezy never looked so hardcore!
How this program works – Do it twice a week, do 1 set of 12 to 15 reps of each move in order, resting 30 to 60 seconds between exercises. After 3 weeks, increase the weight and/or do 2 sets.
You will need – A stability ball or chair and a pair of 3- to 5-pound dumbbells (these are great starter equipment to have even if you don’t follow this weight loss weight training program).
1. Ball Squat (Targets Legs and Butt)
Stand with a stability ball between your back and a wall (or tree!), walk feet forward until they’re slightly in front of your hips, and place hands on thighs. Squat until thighs are parallel to ground [A]. Rise up onto balls of feet as you reach arms overhead [B]. Return to starting position.
NOTE: You can do this move without a ball—simply press your back against the wall.
2. Tripod Row (Targets Back and Core)
Hold a dumbbell in each hand and get on all fours with wrists under shoulders; extend right leg behind you [A]. Bend left elbow, drawing weight toward left side [B]. Lower weight to complete 1 rep. Do 12 to 15 reps; switch sides to complete set.
3. Bicep Curl to Press (Targets Biceps and Shoulders)
Hold a dumbbell in each hand and sit on a stability ball or chair with knees bent and feet on the ground. Extend arms at sides, palms facing forward. Curl weights toward shoulders [A], then rotate palms away from you as you press dumbbells straight overhead [B]. Reverse the motion to return to starting position.
4. Butterflies to Triceps (Targets Triceps and Chest)
Hold a dumbbell in each hand and lie faceup with knees bent and heels on a stability ball (press it against a wall for extra stability) or chair. Extend arms over chest, palms facing each other and elbows slightly bent. Lower weights out to sides [A]; return to starting position. Then bend elbows, lowering weights toward head [B]. Extend arms back to starting position.
5. Lying March (Targets Abs)
Lie face up with knees bent 90 degrees and aligned over hips, arms extended at sides, and palms on the ground. Pull abs in, then slowly lower left foot, stopping just before it touches the ground [shown]. Raise left leg to starting position and repeat on right side to complete 1 rep.