an easy to follow strength training routine?

i am having no problem sticking to my cardio regimen right now and i really would like to do an overall strength training regimen as well because i think it will definitely aid in weight loss (or so ive heard on these forums!).  my problem is i am not sure how often to do it and exactly what exercises to do.  i am ideally looking for something where:

1. i can use my own body weight or free hand weights i can use at home. i dont like those weight machines as they intimidate me and i feel awkward using them at the gym

2. something that is easy to remember- i generally have trouble remembering how many reps to do, how many sets, which muscle groups to work on etc...

3.  something i can do in 30 min or le

 

does anyone have a favorite strength training routine they use on a regular basis?  how long does it take? also do you do it after your cardio or on your cardio "off days"

thanks everyone!

1. Push-ups 1 set of 15 reps then
   
2. Body weight lunges 1 set 15 reps. (If your legs are in good shape do lunges with dumbbells.)
3. Push-ups 1 set of 15 reps then
4. Lunges (with or without dumbbells) 1 set 15 reps.
5. Push-ups 1 set of 15 reps then
6. Lunges (w or w/o d.b.) 1 set of 15 reps

Then:

1. pull-ups 
2. squats 1 set  15 reps (use dumbbells)
3. pull-ups
4. squats 1 set 15 reps (use d.b.)
5. pull-ups
6. squats 1 set 15 reps (use d.b)

You could substitute dips for pull-ups, or do renegade rows.
Renegade rows:  Pick a dumbbell weight that you can do a bent over row wtih.  Then while holding the dumbbells assume a push up position and perform a row with the right hand for 10-15 reps then the left for 10-15 reps.  That would be one set.
This workout will hit both the upper and lower body and work all the major muscle groups.  Should be able to do in about 30 minutes or so depending on how much rest between sets you need.  

Pardon my newbie ignorance, but what are Body Weight Lunges please?

Cheers

I would think it is just doing a lunge without holding any weights, so the only weight involved is that of your body?

Ok.... What is a lunge?

Lunge (shown with dumbbells) http://www.exrx.net/WeightExercises/Quadricep s/DBLunge.html

 

thanks for the tips! would you be able to explain how to do a "dip"?

Original Post by amethystgirl:

I would think it is just doing a lunge without holding any weights, so the only weight involved is that of your body?

Yes a lunge without weights.

I'm just guessing maybe a dip is this?

 

http://exercise.about.com/library/bl_dipexten sion.htm

 

 

If you don't mind buying a DVD, I would recommend The Biggest Loser Power Sculpt DVD.  It's only $9.99 on Amazon.

It has three levels and you can work your way up from the beginner to the Advanced. 

It's all body weight or free hand weights.  You pick the weight you can work with.  

So not only can you move up in the workouts, you can also increase your weights as time goes by.  Therefore I think this DVD will work for me no matter how fit I get.

thanks everyone!  wow, i did a bunch of lunges yesterday  (without hand weights) and my butt is SORE!! it feels great!

 

 

Good JOB!  See you didn't need our help at all.