Hello everyone.  I am trying to get my exercise routines down now that I am starting to feel "normal" again and started the C25k over again.  I have a 5k in April and my only goal is not to be last and complete it in under an hour.  Before surgery I completed a few 5ks always being last and finishing in over an hour.  The problem is the C25k work out is every other day.  So on my off days I want to start doing some strength training/weight training. 

Does anyone have any guides or exercise examples that I could start out with.  I do have dumbells that I can put weight on them and take weight off.

How heavy are the weights?  You can put them on your shoulders and do squats and forward and backward lunges.  Bicep curls are good for beginning and also shoulder presses (starting with your hands/weights shoulder length and pushing them up over your head until they almost meet.  One more would be to start with the weights together in front of you (hands facing each other) then opening and lifting them up to your shoulders (good for your back and shoulders).  I think this called a "fly." 

P.S.  Tricep dips, push-ups. and planks are great strength training exercises that don't require weights.  Good luck!!  xoxo

Thanks for the examples.  I think my husband has 5 pounds and can add up to 25 pounds on each dumbell.

Where is the C25K plan. I would liek to follwo it? Do you run on a treadmill? if so..what is the incline

Skinny,if you google C25K it brings the site up. I tried doing it but my knees won't tolerate me running even at 120 pounds. Nasty RA!  Jogging is just not good on artificial joints. I had to try though!

I have an app on my phone.  I usually do the weeks twice before moving on.  So I did week 1 twice and now tomorrow I will be starting week 2.  The app that I have is C25k free and I also use the app runDouble, but it cost money for the whole program.  So far C25k free is all free.  It has not stopped on my yet.

I have tried running on a treadmill but I feel restricted to the mph because of the treadmill; therefore, I just go to the gym during the winter.  When it is nice out we have a bike trail that I run on outside.

I got to bodypump at the gym. High rep, low weights.

I have high testerone, so I am one of the weird girls that can "bulk up".  HIgh reps with low weights gave me definition/lines, wihtout making me look like I was trying to be a legitamate contestant in "The Arnold".

I love Muscle and Fitness Hers. Can get it at the grocey store newstand. They have lots of exercises shown, complete wiht the number of reps and sets.

Thanks.  Using weights is something that I am worried about with the "bulking up" and I really don't want to.  I just want to tone.

I have a love/hate relationship with Jillian Michaels. I had lots of saggy skin on my arms and legs after I lost 145 pounds. I found her 30 Day Shred DVD and do it 3 times a week. I still have skin on my arms but now have muscles too(even in my shoulders)! All you need are some hand weights. There are three levels and it includes cardio,strength training and ab work done in an interval setup. There are lunges,squats,planks and all sorts of torture involved,but it has really helped me. I am stronger at age 55 even at my tiny size than I ever have been! I am missing Jillian now because I had foot surgery and am not able to do anything but walk or bike right now. I can't wait til I can get back to it! Best of luck with whatever you do. I do have other DVDs too because variety is sometimes important to keep it going. The best exercise is whatever you will do faithfully!

D