Hi Serisha!
– I absolutely love working out at home! Squats, lunges and dead-lifts can all be done using your 4 kg weights in either hand. Do 3 sets of as many reps as it takes to feel very tired on your final 2. Use your 2kg weights for tricep kick-backs, shoulder presses and raises, and escalate to the 4kg weights when you build strength. As you grow fitter, you may need a heavier set of weights to accommodate your growing leg strength. Extra exercises to include are push-ups, single-legged tricep dips, and single-legged squats with weights.
– During strength sessions, practice compound exercises. They are responsible for greater calorie burns during sessions as well as increasing lean muscle tissue at a greater rate, meaning a faster metabolism overall. Make your strength sessions count: in general, you should do 3 sets of 8-12 reps for each exercise, where you struggle with your last two reps. Exercises can include squats with shoulder press, lunges with tricep kick-backs, or lunges with a side twist. The internet is a great tool for new examples and demonstrations of compound exercises. Also invest in a fitness DVD, which are great tools for running you through a supervised workout using weights.
– As a rule, add more strength and interval training to your routine before you think about extending it.
