Not all strength training videos require steps, dumbbells and barbells. One such video is Jennifer Galardi's "Ballet Body Workout," which blends elegant strength-training moves with dynamic stretching for body conditioning that emphasizes the lower body. The "New York City Ballet" workout, geared toward advanced exercisers, features two workouts performed by NYC Ballet dancers, 114 minutes total. If you want to be free of equipment but you're not interested in dance, then try Kelly Coffey's "30 Minutes to Fitness: Body Training" video. Two 30-minute workouts sculpt your body without any equipment, just your own body weight. Or, for a great lower body challenge, try Ilaria's "BodyStrikes."
Thank you so much for explaining this in such a clear manner. I am also sick to death of most women’s negativity towards weight lifting created by their stupid beliefs which you have discussed here; The ingrained fear that lifting weights will make you bulky/manly! Lifting weights it the best thing I have ever done for my body and I could not be happier with the results I have achieved. The internet can be an excellent tool for research and source of information about training and nutrition. Sites such as yours are truly valuable and ones I turn to very often for guidance! So thanks again, it’s appreciated.
Get in pushup position with a light dumbbell outside your left arm. Tighten your core and squeeze your glutes. Doing everything to keep your torso steady, grab the dumbbell with your left hand, lift it an inch off the ground, and move it so it’s now on the outside of your right arm. Return to plank position, then repeat the process with your right arm. Work for 40 seconds, then rest for 20 seconds each set in Week 9. In Week 10, work for 50 seconds, and rest for 10 seconds each set. Do 3 sets.

For an effective workout, select a weight or resistance level that fatigues your muscles after 8 to 12 repetitions. You can begin with a single set and work up to two or three sets as you become stronger. For instruction with specific types of weights and lifts, seek assistance from a trained instructor at a gym, health center, or local community center.
First, thank you SO MUCH for posting such amazing information! Second, I’m looking to start this 12 week beginner program and just wondering if the weight should be slightly increased between sets, or just week to week? I have previous lifting experience and we would up the weight in between each set, but haven’t lifted consistently in a few years so just curious what you recommend. Thank you!!
Why she switched: As I’ve become a more advanced practitioner of yoga (I am now a yoga teacher and wellness influencer), I have been craving more. I used to leave a level 3, two-hour yoga class exhausted, but now I am ready for more. I also wanted a more drastic improvement in muscle mass. I have always been fairly thin and petite, but as I get older, I desire to have more of a physique. So, I decided to add in weightlifting about three or four weeks ago.
Hi, this program looks like a great intro to weightlifting! I do have a few questions though. I'm trying to get back into strength training after a 3+ month break. My main goals revolve around building muscle rather than losing fat. I definitely wouldn't mind shedding excess fat but I mainly want to focus on creating a more hourglass illusion with a more defined upper body and bigger, rounder glutes - would this be a good program to get started on? If so, is it better to start off eating at maintenance or a surplus? And if I want to build muscle, should I skip the optional cardio? Thanks!
This week you're going to continue with the circuit-style sets; this time you'll perform only 12 reps of each movement, but there are two (tough!) changes: You'll complete a total of 4 full circuits (that's four sets of each exercise for both workouts) and there will be no rest in between each circuit. This week is all about keeping you moving! After you finish the last movement of either workout, you'll immediately return to the first movement and begin a new circuit!
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