Guest guest Posted April 9, 2003 Report Share Posted April 9, 2003 Hi , Yes, be careful with anything that might hurt your knees. I'm not an expert, but there are gals here who can help you in the knee area. I found the reverse lunges to be easier on my knees. It's the same as the forward lunge, but you step behind you. Make sure your forward knee stays behind your forward foot. I like Step Ups too. Straight Leg Dead lifts are good also. Check out http://abcbodybuilding.com/. At the moment, I can't seem to pull up the web site....isn't that the way! At the top, you can locate a pull down that will lead you to various excercises. Some are with dumbells, some are not, you just have to weed your way through to find the ones with dumbells. Let me know if you have any trouble finding the excercises. Here's another website: http://exercise.about.com/library/blbutt.htm Check out this one too: http://www.exrx.net/ Hope that helps! JennA > I am on Day 3 and just did my first lower body workout. I don't have > a gym membership and use handweights at home, so many of the > exercises recommended in the book are not available to me. The > squats worked for me, but I didnt have a second options for my last > set of reps on quads. And the lunges really killed my knees, which > popped and aches the whoel time. I'm hoping that as the weight comes > off and I get stronger, the lunges will be less painful. But untill > then I'd like to have some other, less painful options. Can anyone > recommend some alternative quad and hamstring exercises that I can do > with dumbells? > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 9, 2003 Report Share Posted April 9, 2003 Don't do anything that hurts!! Painfully burn, yes, hurts, no. The reverse lunges are a good one to try, but you may not be able to do lunges until your legs are stronger or EVER, just depending on your knees. I have determined I can't do leg presses at all. Try a wall-sit for your second quad exercise. Brace your back against a wall and lower into a perfect sitting position, knees at a right angle and never past the toes. Hold till you are shaking and have to fall on the floor. If this ever becomes easy you are a freak of nature... but if so, you can hold a weight while you do it. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 1, 2004 Report Share Posted December 1, 2004 I'm no expert Pat, and I'm sure Skwigg could give you better advice. But with the equipment you have, sounds like you can do a lot. Maybe step ups or climbing stairs a couple at a time holding dumbbells to get plenty of blood in your legs. Squats for your quads. Stiff legged dead lifts and lunges for your hamstrings and glutes, ballet squats for inner thighs. The list is really endless, but those are the things that came to mind first. With dumbbells and a bench, you can train your whole body. Marilyn -- In , " Pat H. " <jormy@y...> wrote: > > Hi all! > > I need to work on a routine for LBWO *caught on to the abbrev.* that > doesn't use machines. My gym is in the process of shutting down and > I don't have the $$ right now to start at a new gym til they give > the excellent discounts at the first of the year. > > I have dumbells at home and barbell with a total of 300# of weights. > I also have a treadmill at home for cardio, plus I like to bike. > > I'm really new to all of this, and I have the book, but could you > please help me with a routine that calls for dumbell work for LBWO? > > UBWO went really well Monday, and cardio yesterday went well too. > I'm working on the food changeups and making sure I eat enough and > making sure I get enough water. > > I'm looking online for various things, but I want some first hand > experiences Help? > > Pat Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 1, 2004 Report Share Posted December 1, 2004 Hi Pat! I am on a Donkey squat kick this week because I did them for the first time on Monday and still can't walk right! They worked everything...quads, glutes and calves. You start out with your feet fairly close together, feet turned out about 45 degrees. Go up on your toes, then squat down and back up, all on your toes. I work out at home and this is what my workout looked like.. 5 sets of Donkey Squats, no weights at all, then one set of leg extensions (I have a home gym), but you could do regular squats holding dumbbells. 5 sets of dead lifts holding dumbbells, one set of lunges without weights 5 sets of calf raises, one at a time, on a stair, holding one dumbbell, one set of toes pointed out calf raises on the floor holding a dumbbell. Then I did some ab work on my stability ball. Hope that helps! in WI Lower body workout Hi all! I need to work on a routine for LBWO *caught on to the abbrev.* that doesn't use machines. My gym is in the process of shutting down and I don't have the $$ right now to start at a new gym til they give the excellent discounts at the first of the year. I have dumbells at home and barbell with a total of 300# of weights. I also have a treadmill at home for cardio, plus I like to bike. I'm really new to all of this, and I have the book, but could you please help me with a routine that calls for dumbell work for LBWO? UBWO went really well Monday, and cardio yesterday went well too. I'm working on the food changeups and making sure I eat enough and making sure I get enough water. I'm looking online for various things, but I want some first hand experiences Help? Pat Quote Link to comment Share on other sites More sharing options...
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