•  Lift Me! Weight Lifting and Exercises Lift Me!
     
     
    On this site, you can find great exercises to make you stronger, faster, a better athlete and make you feel great! Don't have any fitness equipment, not a problem.  Most of these exercises can be done with just your body.  
     
    In order for your muscles to grow, you also have to make them rest.  You should not do these exercises 5 days in a row. I would recommend a 3 day cycle.  On day 1, do 6 different exercises, preferably 2 from the different body sections. On the second day, do 30 minutes of cardiovascular exercise. You can run, bike, play a sport, basically anything that involves you being active.  On the 3rd day, rest.  Then repeat.  
     
     Calendar
     
    If you beginning to get sore muscles, it either means they are growing, or you've done something wrong.  Be aware of your body and don't push it too far.  If this happens, come see me and I'll do my best to let you know what's happening to your body. 
     
     Ouchy!
      
    Upper Body (Chest, back, biceps, triceps)
     
    Push up
    This exercise works primarily your chest muscles but also uses your triceps muscles. To start, fully extend your arms and place your hands below your shoulders and have them slightly wider than shoulder width apart. 1 rep is complete when you go all the way down and back up.
     
    Easier Pushups: If you are having trouble completing pushups, instead of going up down repeatedly, go down as far as you can and hold it for 10 seconds.  Do 3 sets of 10 of these.
     
    Regular Pushups:  Go down until your arms make a 90 degree angle then go back up. Do 3 sets of 10 of these.
     Start  Start   Midway Midway   Finish Finish
     
    Advanced  Pushups:  Instead of stopping when your arms make a 90 degree angle, go all the way down until your chest hits the floor.  Try to keep your chin up while you are doing it.  Do 3 sets of 10 of these.
    Start Start   Midway Midway Finish  Finish
     
    Chair Dip
    This exercise is great for your triceps. To start, get a sturdy chair that won't slide around when you put some weight on it. Start with your arms fully extended on the chair shoulder width apart with your palms holding your weight up. 1 rep is complete when you go down until your arms make a 90 degree angle and then go back up to the top.
     
    Beginner Dips: If you are having trouble completing pushups, instead of going up down repeatedly, go down as far as you can and hold it for 10 seconds.  Do 3 sets of 10 of these.
     
    Regular Dips: Go down until your arms make a 90 degree angle then go back up. Do 3 sets of 10 of these.
    Start Start   Midway  Midway Finish Finish
     
    Advanced Dips: Go down as low as you can, past 90 degrees. 
    Start  Start Midway Midway   Finish Finish
     
    Superman!
    This exercise works your lower back.  To start, lie on your chest and fully extend your arms and legs.   1 rep is complete when you raise both your arms and legs out in front and behind you just like the name of the exercise.  When you have raised your arms and legs, hold that position for 2 seconds before going back down.  Do 3 sets of 10 of these.  
    Start Start   Midway Midway FinishFinish
     
    Pull Up
    This is a great back exercise.  It works your lats with are the upper part of your back.  You can do this on a pull up bar or on anything that will safely hold your weight.  To start, grab the bar with your palms facing out, shoulder width apart. Fully extend your arms and hang from the bar.  To complete 1 rep, you must pull yourself all  the way up and lower yourself back down.
     
    Beginner Pull ups:  Instead of going up and down.  Jump up to the hang position and hold it for 20 seconds.  Do 3 sets of 5 of these. 
     
    Regular Pull ups: Like in the description, go all the way down and up.  Do 3 sets of 5 of these. 
    Start Start Midway Midway Finish Finish
     
    Advanced Pull ups: Like regular pull ups, but hold a small weight in between your legs.  Do 3 sets of 5 of these.
    Start Start Midway Midway Finish Finish
     
     Chin Up
    This is a great back exercise.  It works your lats with are the upper part of your back.  You can do this on a pull up bar or on anything that will safely hold your weight.  To start, grab the bar with your palms facing yourself, narrower than shoulder width apart. Fully extend your arms and hang from the bar.  To complete 1 rep, you must pull yourself all  the way up and lower yourself back down.
     
    Beginner Chin ups:  Instead of going up and down.  Jump up to the hang position and hold it for 20 seconds.  Do 3 sets of 5 of these. 
     
    Regular Chin ups: Like in the description, go all the way down and up.  Do 3 sets of 5 of these. 
    Start Start   Midway Start Finish Finish
     
    Advanced Chin ups: Like regular chin ups, but hold a small weight in between your legs.  Do 3 sets of 5 of these.
    Start Start   Midway Midway Finish Finish
     
    Legs (Quadriceps, hamstring, calf, glutes)
    Air Squat
    This is a great exercise for your entire lower body.  To start, stand straight up with your arms in front of you.  1 rep is completed when you squat down until your legs make a 90 degree angle then stand back up.  
     
    Regular Air Squats:  Do just as the description says, do 3 sets of 10 of these.S
    Start  Start Midway Midway Finish Finish
     
    Advanced Air Squats:  Hold a small weight in your hands to your chest and do 3 sets of 10 of these.   
    Start Start   Midway Midway Finish Finish
     
    Lunge 
    Another full lower body exercise.  To start, stand with your feet together.  To do 1 rep, step forward with one of your feet until it makes a 90 degree angle. Keep stepping forward until your front knee makes that 90 degree angle and the back knee barely touches the floor. That is 1 rep with 1 leg.  Do 10 per leg, then 3 sets.  
     
    Beginner Lunges: Instead of going down until the front leg makes a 90 degree angle and the back knee touches the ground.  Don't go as low.  Go down as low as you can then go back up.  That is 1 rep on 1 leg.  Do 5 reps per leg.  Then do 3 sets.  
     
    Regular Lunges:  Like the description says, do 10 reps per leg, then do 3 sets.  
    Start  Start   Midway Midway Finish Finish
     
    Advanced Lunges: Just like the regular lunges, hold a small weight in each hand and perform the lunge. 
    Start Start Midway Start Finish Finish
     
    Calf Raises
    This is a great and easy exercise to do virtually anywhere.  You can do then just standing in your room.  To start, stand with your feet about an inch away from each other.  To do 1 rep, stand on your tippy toes as high as you can and hold that position for 1 second then go back down.   
     
    Regular Calf Raises: Just as the description says go up and down as described.  Do 3 sets of 10 of these.
    Start Start   Midway Midway Finish Finish
     
    Advanced Calf Raises:  Instead of doing this on the ground, find a step.  Start with your toes on the stair and your heels hanging off. When you go down, your heels will be able to get down a little lower to work the muscle a little more.  Do 3 sets of 10 of these.   
    Start Start   Midway Midway Finish Finsh
     
    Abdominals
    Plank
    This is a tremendous ab exercise.  To start get in a push up position but instead of resting on your hands, you are going to put your weight on your forearms which are pointed straight in front of you.  Try to make your back straight and hold that position.  
     
    Beginner Planks:  Hold the plank position for 10 seconds.  Do 3 sets of these.
     
    Regular Planks:  Hold the plank for 20 seconds.  Do 3 sets of these.
     
    Advanced Planks:  Hold the plank for 30 seconds.  Do 3 of these.  
    Plank  
     
    Crunch
    Another great ab exercise that is very easy to do just about anywhere.  Start on your back with your legs at an angle for support.  To do 1 rep, put your hands barely touching behind your ears and move your shoulders off the ground until you feel tightness in your abdomen.  Do 3 sets of 10 of these.  
    Start Start   Midway Midway Finish Finish
     
    6 Inches
    This one is painful, but in a good way.  Start laying completely on your back with your legs straight in front of you.  Depending on your comfort level, you can put your arms under your butt or just resting by your side.  To do 1 rep, raise your legs off the ground 6 inches and hold that position.  Make sure your legs are straight.  
    Beginner 6 Inches:  Hold the position for 10 seconds. Do 3 sets of these.
     
    Regular 6 Inches: Hold the position for 20 seconds.  Do 3 sets of these.
     
    Advanced 6 Inches: Hold the position for 30 seconds.  Do 3 sets of these.   
    Start Start Midway Midway Finish Finish
     
    Banana
    This may have a goofy name, but it is a great exercise.  To start, lay on your back with your arms straight above your head, and your legs straight.  To do a banana, raise your arms and legs off the ground and make your body in the shape of a banana.  Hold your arms and legs straight and hold that position.  
     
    Beginner Banana:  Hold the position for 10 seconds.  Do 3 sets of these.
     
    Regular Banana: Hold the position for 20 seconds.  Do 3 sets of these.
     
    Advanced Banana. Hold the position for 30 seconds.  Do 3 sets of these.    
    Start Start   Midway Midway Finish Finish