15 Minute Strength Training – Hand Weights

by Kimberly Hays | October 29th, 2012 | 15 Minutes or Less, Strength Training

We are all so busy these days. We also realize the importance of exercise, especially strength training, to keep our bodies healthy and to able to go the distance day after day. Most people work on cardiovascular training, which is very important, but strength training is the key to strong bones. It also lessens muscle loss, increases endurance capabilities, and it is said to have a great effect in reducing depression.

Strength training does not need to take up your whole workout. There are some simple exercises that you can do that will have your strength training workout over in 15 minutes. All of these exercises incorporate hand weights. Use the weight that you can comfortably maneuver with, and keep in mind that they do not have to be heavy.

Knee Raises with Triceps Moves – Stand with your legs parallel with your shoulders, and holding your weights with elbows bent, pulled up to your chest. Raise your right leg, and lower your left arm and move it straight down and behind your body. Repeat on the other side. Repeat 25 of these moves to complete the set.

Bicep Curls with Lunges – Begin in a lunge position with weights by your sides. Bring the rear leg forward, and pull the knee up in front of you while lifting the weights up to your chest. Repeat on the other side. Do 15 reps on each side.

Chest Presses with Raised Legs – Lie on the floor, and lift your legs up in the air. Lay your arms out straight with weights in hand. Lift your arms slowly while spreading your legs and then lower arms and bring legs back to the starting position. 25 repetitions are a full set.

Single Arm Rows – While standing, place one knee on a bench, and bend over so your back is flat. Balance yourself with the hand on the side your knee is on, and have the weight in the opposite hand. Beginning with your arm straight, slowly pull the weight up to your chest keeping it close to your body, and then lower. Do 12 repetitions, and then repeat the exercise on the opposite side by switching knees, and placing the weight in the other hand.

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All health and fitness information is provided for educational purposes. Please consult with your physician before beginning any exercise regimen.