Body weights such as weighted vests, ankle weights and wrist weights add difficulty to a typical workout. You can add body weights to just about any exercise you do, but try a full-body workout for all-over sculpting. Work up to three sets of 12 repetitions for each exercise. Always check with your doctor before attempting a new exercise program.
Vest Squat
Use a weighted vest for this exercise. Start low and increase the weight of the vest as you get stronger. With your feet about hip-width apart and your toes pointed forward, pull your abdominal muscles in toward your spine. Dangle your hands by your sides loosely. Thrust your hips back, bending your knees and lowering your hips as close to knee level as you can. Keep your shoulders, knees and toes in a straight line at your lowest point, and do not rest your hands on your thighs or knees. Return to the starting position.
Biceps Curl Lunge
Wearing ankle and wrist weights, stand with your feet together and your arms at your sides. Your palms should face forward. Take a big step forward with your right foot as you curl your fists up toward your shoulders. In your lunge position, your right knee should be over your right ankle and your left thigh should be directly under your left hip and perpendicular to the ground. Push back up to your starting position and repeat, stepping forward with your left foot.
Calf Raise with Triceps Press
Still wearing both ankle and wrist weights, stand with your feet together and extend your arms over your head. Bend your arms to a right angle, with your elbows pointing forward. Rise on the balls of your feet as you extend your arms straight over your head. Lower until your heels are just above the ground and your arms are at a right angle again. Keep your knees straight throughout the exercise.
Seated Trunk Rotations
Sit on the ground with wrist weights with your feet flat and your knees slightly bent. Clasp your hands in front of your sternum and sit up tall. Pull your belly button in toward your spine. Twist your torso to the right. Do not drop your hands toward the ground or lean back. Twist to the left, keeping your spine straight. As you progress, lean your torso back at a slight angle before twisting.
References
- MayoClinic.com; Strength Training: Get Stronger, Leaner, Healthier; Mayo Clinic Staff
- American Council on Exercise: Bodyweight Squat
- American Council on Exercise: Forward Lunge
- American Council on Exercise: Standing Barbell Curl
- American Council on Exercise: Standing Dumbbell Overhead Triceps Extension
- American Council on Exercise: Barbell Calf Raises
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