IHateTonyHorton

fitabled:

The other day I wrote a post about my issues with 30 day squat challenges which you can check out here. Now it’s really easy to point out flaws with something. But it’s another thing all together to do something about it. So I thought I would go ahead and create my suggestion for a 31 day program targeted at giving you an amazing butt. Now you will notice that this program isn’t every day like some programs. This is important to allow your body to recover and get stronger. Feel free to insert your own regular cardio or upper body workouts into the off spaces. If you want to try the program go ahead and download and print the images if you like for your wall. If you have any questions about the program my ask box is always open. 

making-it-out-alive:

UPDATED 28.07.13(ONLY THE PICTURE WILL APPEAR ON YOUR BLOG) NOTE: I have been informed that the writting will appear on your blog if you have a theme that shows the comments and captions on pictures. If your theme only displays the picture then it won’t appear. sorry for the trouble. 
BREAKFAST:almond butter chocolate chip baked oatmealalmond joy granolaalmond joy wafflesapple cinnamon baked oatmealapple cinnamon granolaapple spice oatmeal pancakesapple stuffed french toast baby step buns banana bread oatmealbanana pancakesbreakfast breadcranberry coconut granoladairy and gluten free pancakesdouble whole grain pancakeseggie veggie bakeegg white crepesegg white veggie omeletenglish muffinsfluffy canadian pancakesginger bread granolaginger bread oatmealginger bread pancakesgluten free banana bread pancakesgluten free coconut pancakesgranolahealthy poptartshigh protein breakfast cookieshoney cloud pancakeshoney nut breakfast cookiesmaple vanilla almond granolamaple vanilla almond wafflesoatmeal breakfast cookieoatmeal pancakespancakes peanut butter and jelly pancakespeanut butter banana breakfast cookiespeanut butter cup granolapeanut butter granolastrawberry banana baked oatmealstrawberry banana wafflesturkey breakfast sausagevegan banana strawberry oatmeal squaresvegan and gluten free peach crispvegan banana oatmeal wafflesvegan crepesvegan nutella granolawhole grain pancakesLUNCH:apple cinnamon breadasian chicken saladbaked parmesan zucchini chipsbaked sweet potato fries with honey mustard dipping saucebaked zucchini friesbbq cauliflower bitesbbq tuna frittersbread biscuitsburmese shrimp and cucumber saladcaribbean chicken saladcoconut shrimp lettuce wrapscorn fritterscrispy eggplant with spicy tomato saucecrock pot baked beansdairy free potato saladeasy bean saladfajitasgarlic white bean basil hummus and homemade toasted pita chipsgrilled fish tacosgrilled zucchini pizzahawaian chicken kabobshealthy french friesmargherita pizzamarinated vegetable saladportobello mushroom friesquinoa tortillarustic vegan pizzaskinny tuna melt soft pretzelsspinach and wild rice saladsushisushi saladsweet potato chipstaco saladtortilla chipstuna saladvegan avocado stuffed with quinoa saladvegan falafelvegetarian sandwichesvegetarian sloppy joeswhole wheat and honey pizza crustwild rice and mushroom saladwild rice, spinach and avocado saladDINNER:acorn squash and black bean quesidillas baked basil zucchinibaked macaroni and cheesebaked salmonbaked squashbaked turkey burgersbalsamic grilled summer vegetables with basil quinoa saladbbq lime and mango turkeybbq rosemary sweet potatoblack bean burritoblack beans and riceblack bean veggie burgersbroccoli and sundried tomato pastachicken, avocado saladchicken nuggetschick pea burgerscitrus grilled chickendinner rollsfarmers market saladfarro salad with roasted mushrooms and parmesanfried rice with cashewsgarlic and lime shrimpgarlic and parmesan turkey meatballsgarlic and rosemary chickengarlic roasted red potato wedgesgnocchigrilled shrimp with garlic and cilantrogrilled tuna and couscous saladhealthy chicken parmesan wrapshealthy stuffed mushroomsmexican twice baked potatoesmoroccan apricot chicken tendersmushroom pizza with caramalised onionsoven fried eggplantpeanut noodle stir frypecan crusted dover solepineapple pork kebobspork fried riceportobello musroom pizzasred lentil cauliflower burgerroasted rosemary root vegetablesroasted vegetable salad with feta and chickpeassauteed garlic and tomato lentil saladseasoned potato wedgesslow cooker meatloafslow cooker pineapple chicken verde slow cooker pulled pork sandwichesslow cooker rosemary chicken slow cooker two bean chickenslow roasted vegetablessouthwestern quinoa pasta saladsticky ricethai spiced bbq shrimptuna stuffed zucchinivegan chick pea casserolevegan corn breadvegan lasagnavegan mac and cheeseveggie lasagnazucchini sticksDESERT: 3 ingredient peanut butter ice cream5 minute banana ice creamapple piebaked applebanana almond and chocolate ice creambanana berry soft servebanana split cheesecake bitesblueberries and cream popsicleblueberry-pomegranate ice lolliesblueberry strawberry banana ice cream cakechocolate hazelnut ice creamchocolate mint cookie dough biteschocolate moussechocolate puddingcinnamon vanilla almond butter banana popsclean eating nutella ice creamcoconut almond fudgecoconut trufflescookie dough ice creamcreamy baked pearsdairy-free fudgesiclesfruity popsiclesgreek yogurt cupcakesgreek yogurt thin mint cupcakesgrilled peaches with gingersnapshealthy banana foster healthy brownie healthy key lime tarts honey wholewheat chocolate chip banana breadmini protein cheesecakemocha banana ice creamno bake cookie dough bitesno bake peanut butter nuggetsnutella fudge popspaleo brownie cupcakespecan piepeanut butter and chocolate ice creampeppermint meringuespina colada ice creampremium poached peachesraspberry nutella tartsraw carrot cake raw tropical ice creamroasted maple papayastrawberry ice creamsweet potato pie thick and fudgey browniesvanilla ice creamvegan and gluten free, peanut butter, caramel cheesecake vegan and gluten free, peanut butter and chocolate chip banana vegan nutella bitesvegan strawberry scone tartsbreadwatermelon tartSNACKS:88 healthy snacks under 100kcal100% real fruit roll upsalmond butter protein barsalmond clif barsalmond joy cookiesalmond joy energy bitesalmond joys apple cupcakes apple pie larabarsapples peanut butter slicesbanana bitesbanana bread larabar bitesbanana chocolate chip donutsbbq roasted chickpeasberry oat cupscandied pecanscaramel chewscaramel popcorncauliflower popcornchocolate barchocolate chip ballschocolate chip cookie dough larabarschocolate chip cookieschocolate larabarscinnamon fruit kebobscinnamon raisin peanut butter oat bran muffinsclean eating peanut butter cupsclean eating samoascoconut chocolate chip cookiescoconut cream larabarscoconut date barscoconut strawberry muffinscranberry coconut donutscranberry filled ginger bread muffinscranberry pistachio energy bitescranberry thumbprint cookiescrunchy granola barsdark chocolate covered coconut almond granola barseggplant chipsfrozen banana bitesfrozen fruit popsfrozen yogurt blackberries frozen yogurt strawberriesfruity fun skewersginger bread granola barsgluten free coconut cookiesgluten free snickerdoodlesgrain free blondiesgrain free energy biteshealthy chocolate chip cookieshealthy coconut banana breadhealthy ginger bread cookieshealthy oatmeal cookieshealthy peanut butter cookieshealthy peanut butter oatmeal cookieshealthy sugar cookieshigh protein energy biteshomemade cliff barskettle cornkey lime larabarskind barsmaple cinnamon roasted chickpeasmeringue cookies no bake healthy protein barsno bake nutella protein cookiesnutella thumbprint cookiesoatmeal, raisin, peanut butter ballspeanut butter banana muffinspeanut butter chocolate chip donutspeanut butter chocolate chip larabarspeanut butter cookie dough bitespeanut butter cookiespeanut butter cupspeanut butter granola barspizza roll upspumpkin seed power barsroasted chick peas skinny coconut cupcakesstrawberry and mango fruit roll uptropical popsiclesvegan and gluten free quinoa and cranberry energy bars
DRINKS:apple pie smoothiebanana spice smoothieberry watermelon smoothieblueberry banana smoothieblueberry coconut water frosty chocolate cranberry smoothie chocolate milkshakecitrus frosty coco-berry smoothiecoconut hot chocolatecranberry and banana smoothiefresh orange juice smoothiefruity lemonadegrapefruit pink smoothie green lemon and pineapple smoothiegreen tea mango smoothiehealthy vegan breakfast smoothieimmunity builder smoothiemocha coconut frappuccinomocha madness recovery shakepeanut butter, banana green smoothieperfect peach smoothiepurpose smoothies strawberry banana green smoothiestrawberry, blueberry smoothiestrawberry lemonade frostystrawberry shortcake smoothie sweet pomegranate smoothie sweet potato hot cocoatasty fruit smoothietropical smoothietropical smoothie peanut paradisevegan almond butter banana shakevegan cashew ripple strawberry shakevegan chamomile banana shakevegan chocolate raspberry smoothievegan chocolate s’mores shakevegan chocolate, strawberry, banana shakevegan double chocolate chip shakevegan peaches and cream smoothie vegan peachy hemp protein smoothievegan red, white and blue smoothievegan secret ingredient matcha shakevegan secret ingredient vanilla shakevegan wild blueberry shake virgin peachy lychee daiquiriwatermelon frostywhipped strawberry lemonadeCONDIMENTS: almond-peanut butterbbq saucechocolate peanut buttercrock pot apple sauceeasy crock pot tomato saucefig jam with lavender, thyme and walnutshummusketchupmaple vanilla almond butternutellapeanut butter fruit dipspinach dipvegan nutellaBASICS: almond milk and flourbreadbread crumbscoconut buttercondensed milk hazelnut milkhemp milkhousewarming breadpizza doughultimate granola guideGREAT HEALTHY FOOD BLOGS: displayed by calorieseverythingdesserts

making-it-out-alive:

UPDATED 28.07.13


(ONLY THE PICTURE WILL APPEAR ON YOUR BLOG) 
NOTE: I have been informed that the writting will appear on your blog if you have a theme that shows the comments and captions on pictures. If your theme only displays the picture then it won’t appear. sorry for the trouble. 

BREAKFAST:
almond butter chocolate chip baked oatmeal
almond joy granola
almond joy waffles
apple cinnamon baked oatmeal
apple cinnamon granola
apple spice oatmeal pancakes
apple stuffed french toast 
baby step buns 
banana bread oatmeal

banana pancakes
breakfast bread
cranberry coconut granola
dairy and gluten free pancakes
double whole grain pancakes
eggie veggie bake
egg white crepes
egg white veggie omelet
english muffins
fluffy canadian pancakes
ginger bread granola
ginger bread oatmeal
ginger bread pancakes
gluten free banana bread pancakes
gluten free coconut pancakes
granola
healthy poptarts
high protein breakfast cookies
honey cloud pancakes
honey nut breakfast cookies
maple vanilla almond granola
maple vanilla almond waffles
oatmeal breakfast cookie
oatmeal pancakes
pancakes 
peanut butter and jelly pancakes
peanut butter banana breakfast cookies
peanut butter cup granola
peanut butter granola
strawberry banana baked oatmeal
strawberry banana waffles
turkey breakfast sausage
vegan banana strawberry oatmeal squares
vegan and gluten free peach crisp
vegan banana oatmeal waffles
vegan crepes
vegan nutella granola
whole grain pancakes

LUNCH:
apple cinnamon bread
asian chicken salad
baked parmesan zucchini chips
baked sweet potato fries with honey mustard dipping sauce
baked zucchini fries
bbq cauliflower bites
bbq tuna fritters
bread biscuits
burmese shrimp and cucumber salad
caribbean chicken salad
coconut shrimp lettuce wraps
corn fritters
crispy eggplant with spicy tomato sauce
crock pot baked beans
dairy free potato salad
easy bean salad
fajitas
garlic white bean basil hummus and homemade toasted pita chips
grilled fish tacos
grilled zucchini pizza
hawaian chicken kabobs
healthy french fries
margherita pizza
marinated vegetable salad
portobello mushroom fries
quinoa tortilla
rustic vegan pizza
skinny tuna melt 
soft pretzels
spinach and wild rice salad
sushi
sushi salad
sweet potato chips
taco salad
tortilla chips
tuna salad
vegan avocado stuffed with quinoa salad
vegan falafel
vegetarian sandwiches
vegetarian sloppy joes
whole wheat and honey pizza crust
wild rice and mushroom salad
wild rice, spinach and avocado salad

DINNER:
acorn squash and black bean quesidillas 
baked basil zucchini
baked macaroni and cheese
baked salmon
baked squash
baked turkey burgers
balsamic grilled summer vegetables with basil quinoa salad
bbq lime and mango turkey
bbq rosemary sweet potato
black bean burrito
black beans and rice
black bean veggie burgers
broccoli and sundried tomato pasta
chicken, avocado salad
chicken nuggets
chick pea burgers
citrus grilled chicken
dinner rolls
farmers market salad
farro salad with roasted mushrooms and parmesan
fried rice with cashews
garlic and lime shrimp
garlic and parmesan turkey meatballs
garlic and rosemary chicken
garlic roasted red potato wedges
gnocchi
grilled shrimp with garlic and cilantro
grilled tuna and couscous salad
healthy chicken parmesan wraps
healthy stuffed mushrooms
mexican twice baked potatoes
moroccan apricot chicken tenders
mushroom pizza with caramalised onions
oven fried eggplant
peanut noodle stir fry
pecan crusted dover sole
pineapple pork kebobs
pork fried rice
portobello musroom pizzas
red lentil cauliflower burger
roasted rosemary root vegetables
roasted vegetable salad with feta and chickpeas
sauteed garlic and tomato lentil salad
seasoned potato wedges
slow cooker meatloaf
slow cooker pineapple chicken verde 
slow cooker pulled pork sandwiches
slow cooker rosemary chicken 
slow cooker two bean chicken
slow roasted vegetables
southwestern quinoa pasta salad
sticky rice
thai spiced bbq shrimp
tuna stuffed zucchini
vegan chick pea casserole
vegan corn bread
vegan lasagna
vegan mac and cheese
veggie lasagna
zucchini sticks


DESERT: 
3 ingredient peanut butter ice cream
5 minute banana ice cream
apple pie

baked apple
banana almond and chocolate ice cream
banana berry soft serve
banana split cheesecake bites
blueberries and cream popsicle
blueberry-pomegranate ice lollies
blueberry strawberry banana ice cream cake
chocolate hazelnut ice cream
chocolate mint cookie dough bites
chocolate mousse
chocolate pudding
cinnamon vanilla almond butter banana pops
clean eating nutella ice cream
coconut almond fudge
coconut truffles
cookie dough ice cream
creamy baked pears
dairy-free fudgesicles
fruity popsicles
greek yogurt cupcakes
greek yogurt thin mint cupcakes
grilled peaches with gingersnaps
healthy banana foster 
healthy brownie 
healthy key lime tarts 
honey wholewheat chocolate chip banana bread
mini protein cheesecake
mocha banana ice cream
no bake cookie dough bites
no bake peanut butter nuggets
nutella fudge pops
paleo brownie cupcakes
pecan pie
peanut butter and chocolate ice cream
peppermint meringues
pina colada ice cream
premium poached peaches
raspberry nutella tarts
raw carrot cake 
raw tropical ice cream
roasted maple papaya
strawberry ice cream
sweet potato pie 
thick and fudgey brownies
vanilla ice cream
vegan and gluten free, peanut butter, caramel cheesecake 
vegan and gluten free, peanut butter and chocolate chip banana 
vegan nutella bites
vegan strawberry scone tarts
bread

watermelon tart

SNACKS:
88 healthy snacks under 100kcal
100% real fruit roll ups
almond butter protein bars
almond clif bars
almond joy cookies
almond joy energy bites
almond joys 
apple cupcakes 
apple pie larabars
apples peanut butter slices
banana bites
banana bread larabar bites
banana chocolate chip donuts
bbq roasted chickpeas
berry oat cups
candied pecans
caramel chews
caramel popcorn
cauliflower popcorn
chocolate bar
chocolate chip balls
chocolate chip cookie dough larabars
chocolate chip cookies
chocolate larabars
cinnamon fruit kebobs
cinnamon raisin peanut butter oat bran muffins
clean eating peanut butter cups
clean eating samoas
coconut chocolate chip cookies
coconut cream larabars
coconut date bars
coconut strawberry muffins
cranberry coconut donuts
cranberry filled ginger bread muffins
cranberry pistachio energy bites
cranberry thumbprint cookies
crunchy granola bars
dark chocolate covered coconut almond granola bars
eggplant chips
frozen banana bites
frozen fruit pops
frozen yogurt blackberries 
frozen yogurt strawberriesfruity fun skewers
ginger bread granola bars
gluten free coconut cookies
gluten free snickerdoodles
grain free blondies
grain free energy bites
healthy chocolate chip cookies
healthy coconut banana bread
healthy ginger bread cookies
healthy oatmeal cookies
healthy peanut butter cookies
healthy peanut butter oatmeal cookies
healthy sugar cookies
high protein energy bites
homemade cliff bars
kettle corn
key lime larabars
kind bars
maple cinnamon roasted chickpeas
meringue cookies 
no bake healthy protein bars
no bake nutella protein cookies
nutella thumbprint cookies
oatmeal, raisin, peanut butter balls
peanut butter banana muffins
peanut butter chocolate chip donuts
peanut butter chocolate chip larabars
peanut butter cookie dough bites
peanut butter cookies
peanut butter cups
peanut butter granola bars
pizza roll ups
pumpkin seed power bars
roasted chick peas 
skinny coconut cupcakes
strawberry and mango fruit roll up
tropical popsicles
vegan and gluten free quinoa and cranberry energy bars


DRINKS:
apple pie smoothie
banana spice smoothie
berry watermelon smoothie
blueberry banana smoothie
blueberry coconut water frosty 
chocolate cranberry smoothie 
chocolate milkshake
citrus frosty 
coco-berry smoothie
coconut hot chocolate
cranberry and banana smoothie
fresh orange juice smoothie
fruity lemonade
grapefruit pink smoothie 
green lemon and pineapple smoothie
green tea mango smoothie
healthy vegan breakfast smoothie
immunity builder smoothie
mocha coconut frappuccino
mocha madness recovery shake
peanut butter, banana green smoothie
perfect peach smoothie
purpose smoothies 
strawberry banana green smoothie
strawberry, blueberry smoothie
strawberry lemonade frosty
strawberry shortcake smoothie 
sweet pomegranate smoothie 
sweet potato hot cocoa
tasty fruit smoothie
tropical smoothie
tropical smoothie peanut paradise
vegan almond butter banana shake
vegan cashew ripple strawberry shake
vegan chamomile banana shake

vegan chocolate raspberry smoothie
vegan chocolate s’mores shake
vegan chocolate, strawberry, banana shake
vegan double chocolate chip shake
vegan peaches and cream smoothie 
vegan peachy hemp protein smoothie
vegan red, white and blue smoothie
vegan secret ingredient matcha shake
vegan secret ingredient vanilla shake
vegan wild blueberry shake 
virgin peachy lychee daiquiri
watermelon frosty
whipped strawberry lemonade

CONDIMENTS: 
almond-peanut butter
bbq sauce
chocolate peanut butter
crock pot apple sauce
easy crock pot tomato sauce
fig jam with lavender, thyme and walnuts
hummus
ketchup
maple vanilla almond butter
nutella
peanut butter fruit dip
spinach dip
vegan nutella


BASICS: 
almond milk and flour
bread
bread crumbs
coconut butter
condensed milk 
hazelnut milk
hemp milk
housewarming bread
pizza dough
ultimate granola guide


GREAT HEALTHY FOOD BLOGS: 
displayed by calories
everything
desserts

eatcleanmakechanges:

no-excuses

eatcleanmakechanges:

no-excuses

suckkitin:

I love to do these workouts and really like to make up my own combinations. I made this sheet for anyone who wants to try but also for myself. I have a little note book with them so here’s just a few. remember go at your own pace but push yourself. Even if its just one more than you want to.
I have a gymboss interval timer but you can also get an interval timer app but i’m sure you could also find one on the computer if need be.
If you’re unsure about anything please send me a message.
heres some of the moves if you’re unsure of how to do them.
Plank Tuck Jumps
Plank Knee to Elbow
Side Plank Knee to Elbow
Plank Jacks
T-Push Ups with weights
Push Up And Row
Bicycle Crunches
Weighted Swings #3
Russian Twist
Curtsy Lunge 
Oblique V Ups
Supermans except without the stability ball
Burpee + Tuck Jump
Dead Lift
Elevated plank
Squat and Press
Squat or Lunge and Kick 
Mt. Climbers
Tricep Dips
In and Out Abs: Staring in a V extend legs out and In.
Spider knee: Bringing one leg to your chest then rotating it out to the side and back to plank. Alternate 
3 Point Jump Is jumping to the side, the middle then the other side.
Side Burpee: Regular burpee but instead of jumping to a plank you jump to a side plank. Make sure you place your hands evenly on the ground before you jump and go at your own pace.

suckkitin:

I love to do these workouts and really like to make up my own combinations. I made this sheet for anyone who wants to try but also for myself. I have a little note book with them so here’s just a few. remember go at your own pace but push yourself. Even if its just one more than you want to.

I have a gymboss interval timer but you can also get an interval timer app but i’m sure you could also find one on the computer if need be.

If you’re unsure about anything please send me a message.

heres some of the moves if you’re unsure of how to do them.

Plank Tuck Jumps

Plank Knee to Elbow

Side Plank Knee to Elbow

Plank Jacks

T-Push Ups with weights

Push Up And Row

Bicycle Crunches

Weighted Swings #3

Russian Twist

Curtsy Lunge 

Oblique V Ups

Supermans except without the stability ball

Burpee + Tuck Jump

Dead Lift

Elevated plank

Squat and Press

Squat or Lunge and Kick 

Mt. Climbers

Tricep Dips

In and Out Abs: Staring in a V extend legs out and In.

Spider knee: Bringing one leg to your chest then rotating it out to the side and back to plank. Alternate 

3 Point Jump Is jumping to the side, the middle then the other side.

Side Burpee: Regular burpee but instead of jumping to a plank you jump to a side plank. Make sure you place your hands evenly on the ground before you jump and go at your own pace.

Green Smoothie - 1 cup baby spinach, 1 cup kale, 1 pear, 1 ½ cup of orange juice, and 1 frozen banana.

Chocolate Peanut Butter – 2 TBL unsweetened cocoa powder, 2 TBL peanut butter, ½ banana, 1 cup almond milk, ice.

Mango Ginger — 2 cups frozen Mango, 1 cup frozen raspberries, 1 banana, ¼ cup chopped ginger, squeeze of lime, yogurt.

Strawberry Date — 1 date, 1 ½ cup frozen strawberries, 1 cup almond milk. Optional: 1 scoop protein powder or 1 TBL of flaxseed oil.

lookingforlife911:

I saw a note today from someone asking about a good workout plan for strength training, and several people replied to that note looking for the same thing. This is a full body dumbbell workout I wrote for someone who used to be on tumblr. Since people are still looking for ways to start, this may help.
I like to do a full body routine myself. I like to start at the top of my body, and work opposing muscles back to back. Other sequences are possible, but the strategy here is to work muscles in such a way that you’re not exhausting a support muscle early that will harm your form later. For example, I do the legs last, because if I worked them first, I would be unsteady on my feet when standing and pressing weights above my head.
For beginners and intermediate strength training and bodybuilding, one set of 8 to 12 reps is enough. I’ll post links to the studies later for anyone who still preaches the 3 or 5 set rules, or who advocates 14-20 reps for women.
If you do want to do more than one set, then I recommend that you do the entire workout once, then start over, rather than doing the same exercise two or three times in a row.
Finally, I do not rest between sets, I complete an exercise and go immediately to the next exercise. This makes the workout not only a resistance exercise, but makes it a cardio workout too.
By doing one set to exhaustion, and not resting between sets, what would be a 45 to 75 minute workout can be done in 20-30 minutes. Which would you rather do, a quick workout that you know you can handle, so that you’ll actually keep coming back and doing it, or a long workout with questionable benefits that you’ll probably stop doing anyway?
At another friend’s request (sorry for the delay Andi!) I’m also working to build an intermediate workout, I’ll post that too when it’s done, but this should be enough to get people started.
—————
Here is what I consider a good full-body workout that only requires a chair, some floor space, and some dumbbells.
I recommend that if don’t have experience with strength training, read these first.
Beginning Strength Training - 1 Beginning Strength Training - 2 Weight Lifting 101More resources: Strength_Training_for_BeginnersBe sure to read this, breathing properly is important! BreathingIf you need help learning the muscles, here’s a chart. Human_MusclesFor the seated exercises you can use a regular chair.TricepsDumbbell Tricep Extension, SeatedBicepsDumbbell Bicep Curl, underhand, seatedTraps/ShouldersDumbbell Shoulder PressDumbbell Shoulder Press
Pectorals/ChestPush UpLats/BackDumbbell RowAbs/StomachPlankObliquesDumbbell Side BendsBack, Glutes/Butt, Hamstrings/Back of LegDumbbell Straight Let DeadliftsQuadriceps/Upper LegDumbbell SquatsCalvesDumbbell Calf RaiseForearms & WristsDumbbell Wrist Curls
Don’t neglect the wrist curls! As the weights get heavier you will need a strong grip to ensure you don’t drop anything and hurt yourself, and having a strong grip is essential to making progress in the other exercises.

lookingforlife911:

I saw a note today from someone asking about a good workout plan for strength training, and several people replied to that note looking for the same thing. This is a full body dumbbell workout I wrote for someone who used to be on tumblr. Since people are still looking for ways to start, this may help.

I like to do a full body routine myself. I like to start at the top of my body, and work opposing muscles back to back. Other sequences are possible, but the strategy here is to work muscles in such a way that you’re not exhausting a support muscle early that will harm your form later. For example, I do the legs last, because if I worked them first, I would be unsteady on my feet when standing and pressing weights above my head.

For beginners and intermediate strength training and bodybuilding, one set of 8 to 12 reps is enough. I’ll post links to the studies later for anyone who still preaches the 3 or 5 set rules, or who advocates 14-20 reps for women.

If you do want to do more than one set, then I recommend that you do the entire workout once, then start over, rather than doing the same exercise two or three times in a row.

Finally, I do not rest between sets, I complete an exercise and go immediately to the next exercise. This makes the workout not only a resistance exercise, but makes it a cardio workout too.

By doing one set to exhaustion, and not resting between sets, what would be a 45 to 75 minute workout can be done in 20-30 minutes. Which would you rather do, a quick workout that you know you can handle, so that you’ll actually keep coming back and doing it, or a long workout with questionable benefits that you’ll probably stop doing anyway?

At another friend’s request (sorry for the delay Andi!) I’m also working to build an intermediate workout, I’ll post that too when it’s done, but this should be enough to get people started.

—————

Here is what I consider a good full-body workout that only requires a chair, some floor space, and some dumbbells.

I recommend that if don’t have experience with strength training, read these first.

Beginning Strength Training - 1 Beginning Strength Training - 2 Weight Lifting 101

More resources: Strength_Training_for_Beginners

Be sure to read this, breathing properly is important! Breathing

If you need help learning the muscles, here’s a chart. Human_Muscles

For the seated exercises you can use a regular chair.

Triceps
Dumbbell Tricep Extension, Seated

Biceps
Dumbbell Bicep Curl, underhand, seated

Traps/Shoulders
Dumbbell Shoulder Press
Dumbbell Shoulder Press

Pectorals/Chest
Push Up

Lats/Back
Dumbbell Row

Abs/Stomach
Plank

Obliques
Dumbbell Side Bends

Back, Glutes/Butt, Hamstrings/Back of Leg
Dumbbell Straight Let Deadlifts

Quadriceps/Upper Leg
Dumbbell Squats

Calves
Dumbbell Calf Raise

Forearms & Wrists
Dumbbell Wrist Curls

Don’t neglect the wrist curls! As the weights get heavier you will need a strong grip to ensure you don’t drop anything and hurt yourself, and having a strong grip is essential to making progress in the other exercises.