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101 Ways to Work Out with Weights

Effective Exercises to Sculpt Your Body and Burn Fat!

101 Ways to Work Out with Weights
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Foreword by:

Kerri Walsh

Format: Paperback, 192 Pages
Item: 153605
ISBN: 9781592332168
Publisher: Fair Winds Press
Specs
Illustrations: 50 illustrations.
Size: 7.5 x 9.25 x 0.5
Weight: 1.313 lb.
Published: December 1st 2006
DC: AQ
List Price: $19.95 $14.96
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A book for women who want to improve or start a weight-lifting routine.

Another follow-up to our successful 101 Ways to Work Out on the Ball, this book targets another piece of inexpensive yet powerful equipment - dumbbells. Many people buy them but either use them incorrectly or not at all because they're not sure how. This book gives 101 different exercises for upper and lower body that you can do in the gym or at home. Strength training can actually change the shape of your body, improve your metabolism, and build bone strength - but most women aren't sure how to do it. This book makes it easy to reap the enormous benefits of weight training?in your own home.

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INTRODUCTION

CHAPTER 1 Why Weight Lifting Is Important for Women

CHAPTER 2 Form, Technique, and Movement with Weights

CHAPTER 3 Determining Your Body Type

Ectomorph

Endomorph

Mesomorph

CHAPTER 4 The Warm-Up and Its Importance (Exercises 1-6)

CHAPTER 5 Weights for the Upper Body (Exercises 7-26)

CHAPTER 6 Weights for the Lower Body (Exercises 27-44)

CHAPTER 7 Weights on a Stability Ball (Exercises 45-61)

CHAPTER 8 Weights for Cardio and Plyometric Training (Exercises 62-66)

CHAPTER 9 Weights for Core Training and Postural Improvement (Exercises 67-80)

CHAPTER 10 Compound Moves with Weights (Exercises 81-88)

CHAPTER 11 Weights with a Towel (Exercises 89-93)

CHAPTER 12 Weights for Yoga and Stretching (Exercises 94-101)

CHAPTER 13 Creating Your Own Workouts

WORKOUT 1: 5-Minute Abs

WORKOUT 2: 5-Minute Arms and Abs

WORKOUT 3: 10-Minute Glutes

WORKOUT 4: 10-Minute Total-Body Fat Blaster

WORKOUT 5: 10-Minute Power Stretch

WORKOUT 6: 15-Minute Ab Blast

WORKOUT 7: 15-Minute Leg Toner

WORKOUT 8: 15-Minute Upper-body Strengthener

WORKOUT 9: 15-Minute Butt Blaster

WORKOUT 10: 15-Minute Posture/Core Strengthener

WORKOUT 11: 30-Minute Total-Body Toner

WORKOUT 12: 30-Minute Upper-Body Toner

WORKOUT 13: 30-Minute Lower-Body Blast

WORKOUT 14: 30-Minute Interval Calorie Burner

WORKOUT 15: 30-Minute Glutes and Abs

WORKOUT 16: 30-Minute Ectomorph Workout

WORKOUT 17: 30-Minute Endomorph Workout

WORKOUT 18: 30-Minute Mesomorph Workout

WORKOUT 19: BONUS: Creative Towel Combo

CHAPTER 14 Nutrition

Calculating Body Composition and Caloric Intake

Daily Guidelines to Follow for Success

Sample Menu for Quick-Start Weight Loss and Body Toning

UltraFit Quick-Start Weight-Loss Menu

 

Acknowledgments

Resources and Web Sites

About the Author

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