Unlike weight machines, free weights require more control when you lift them, and none of the work is done for you. That causes stabilizer muscles to kick in and your caloric expenditure to go up. Although lifting free weights has been maligned for not causing significant weight loss, this is actually not true. It can build muscle which, is metabolically active. It also depends on what you do with the free weights in your weight training sessions. Basically, your whole body needs to be targeted, and you need to follow specific steps as far as your reps, rest periods and weights are concerned.
Step 1
Work your chest on a Swiss ball. A Swiss ball is a functional training tool that can be used to work your whole body. When you do free weight exercises on it, you are off balance so you will recruit more muscle fibers and your caloric expenditure can rise. To do chest presses, lie back on the ball with dumbbells in your hands and your arms extended above you. Your palms should be facing forward and your shoulders, upper back and head should be the only things contacting the ball. Lower the weights by bending your elbows. When they are bent 90 degrees, push the weights back up until they are about 1 inch apart, and repeat.
Step 2
Work your shoulders with military presses. Military presses are a multi-joint exercise that targets your shoulders, upper back and arms. To do these, sit on the ball with the dumbbells at shoulder height and your palms forward. Press them straight above your head until they are an inch apart, then lower them back down. Keep your abs engaged the whole time and your back straight.
Step 3
Row the dumbbells. Place your feet about shoulder-width apart and hold dumbbells in your hands. Bend your knees and hips while keeping your back straight. Your arms should be hanging down in front of your body. Look forward and pull the dumbbells up toward your waist while pinching your shoulder blades toward each other. Lower them back down and repeat. Keep your arms tight against your sides the whole time.
Step 4
Work your triceps which are located on the back of your upper arms. Lie on the ball in the same position as chest presses. Extend your arms straight above your head with dumbbells in your hands and your palms facing each other. Bend your elbows and let the dumbbells come down by your ears. Push them back up and repeat. Keep all the emphasis on your triceps by not moving your upper arms.
Step 5
Build your biceps with twist curls. Stand with your feet about shoulder-width apart and dumbbells in your hands with your palms facing in. Curl the dumbbells up and twist your little fingers inward. Lower them back down and repeat. You can also do these in an alternating fashion.
Step 6
Pinch the ball against a wall to work your legs. Have the ball placed at your lower back and hold dumbbells in your hands. Step your feet forward so your body is at a slight angle. Your feet should be shoulder-width apart. Bend your knees until your thighs are parallel to the floor, and come back up. Make sure to keep your shoulders in line with your hips the whole time, and do not lean forward or backward.
Step 7
Put your whole workout together. Do the free weight exercises in the order they appear one right after the other. That is one circuit. Do 15 to 20 reps, five to six circuits with light to moderate weights and to increase your caloric expenditure, take 30 to 45 second rest periods. Perform this circuit workout three times a week on alternating days. If you want to mix in some cardio, grab a pair of light dumbbells and take them with you. Do 30 minutes of running or fast-paced walking two to three times a week.
Things You'll Need
- Dumbbells
- Swiss ball
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