“Exercise for Weight Loss” is an article series detailing the most successful exercise strategies that can be used to assist in speeding up the weight loss process, and help you end-up with a sleek, toned physique once your body weight gets down to your goal-weight.
3 Simple exercises to do with home-made weights
In the last article, we talked about making your own weights to keep training while you’re locked up at home. If you’re not used to training alone, and aren’t very comfortable with weight training, here are 3 simple exercises that can get you started on your journey with your home-made weights.
Here are the three best exercises to do – with home-made weights or regular barbells.
Using a weighted backpack strapped as high on your back as possible, do some squats. Your feet must be positioned shoulder-width apart, feet pointing out at about thirty degrees outwards. Squat down until the top of your thigh gets to just below the top of your knee, then stand back up. Do a few unweighted sets first to practice the movement and get warmed up, and then do three sets of ten reps.
Watch the video below for squat technique with a backpack:
Stand with your feet shoulder width apart, knees locked and your glutes tight. Hold a lighter weight in each hand, or the backpack across both hands. Start from just above your chest with your elbows forwards, and press up to a full lockout at the top (directly above your head) by shrugging your shoulders once your arms are straight. Again, do three sets of ten.
Watch the video below for press technique with a backpack.
Using the heaviest weight available (that you can lift), perform three sets of eight deadlifts as follows:
Put the weight on the floor in front of you. Have your feet around 30cm apart, with toes pointing slightly outwards. Bend over with legs straight and grip the weight, then move your shins forward to contact the weight. Now lift your chest to tighten your back, then lift the weight.
Watch the video below for deadlift technique, and substitute the barbell for your home-made weight.
These three exercises will keep you fit and strong through lockdown, and should see you wish to start strength training when it’s all over.
Take a look at the articles below for more information exercising for weight loss:
- Exercise for Weight Loss – Make your own weights
- Exercise for weight loss – Use your Level 4 exercise time wisely!
- Exercise for weight loss – Stronger people are better at fighting disease
- Exercise for Weight Loss – Home workout dos and don’ts
- Exercise for Weight Loss – Workout with your kids during lockdown
- Exercise for Weight Loss – Lockdown workouts
- Exercise for Weight Loss – Just keep going
- Exercise for Weight Loss – The problem with watching your WEIGHT
- Exercise for Weight Loss – What else does strength training do for you?
- Exercise for Weight Loss – Press for success (and firmer arms!)
- Exercise for Weight Loss – Starting the year strong (part two)
- Exercise for Weight Loss – Starting the year strong (part one)
- Exercise for Weight Loss – How long should you train for?
- Exercise for Weight Loss – How to optimise your diet for building strength
- Exercise for weight loss – Why is strength training so important?
- Exercise for weight loss – Why it’s a bad idea to miss a workout
- Exercise for weight loss – Bored with your workout? Try this
- Exercise for weight loss – Get your perspective right
- Exercise for weight loss – How to get abs!
- Exercise for Weight Loss – DON’T do sport-specific workouts
- Exercise for Weight Loss – Make your exercise a non-negotiable
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