Three quick but effective weight training workouts — 20 minutes for the upper body, 20 minutes for the lower body and 7 minutes for the abs and back. Kathy Smith instructs.

While beginners can use this program, they shouldn't be complete novices at weight training, since the workouts are rather fast paced. The two 20-minute workouts have easier and harder versions. You will need two to three sets of dumbbells (keeping your own personal fitness level in mind), a mat, a chair and either a step bench or a workout bench. (While weight benches are shown in the workouts, a step bench will really do.) Ankle weights are optional. The good news is that if you get all this equipment, you have a complete home gym set up that will last you many, many years, with or without Kathy Smith's workouts.

Expect these workouts to burn! Kathy Smith is a big proponent of weight training, and for good reason — lifting weights builds muscle, which aids in making your bones stronger and creates a faster metabolism. And finely toned muscles look great. To start getting results, you don't even need to lift anything particularly heavy — a beginner can start with two pounds and work up from there. These Timesaver workouts are created to accomplish as much as possible in the least amount of time. Because of that, often these exercises are very fast paced. If you are completely new to weight training you may want to read up on proper form first, or try a more slowly paced workout before attempting this program. There are two versions of the upper and lower body sessions — lighter and heavier. Beginners, of course, will start off with the lighter version, but you are invited to alternate the two versions eventually to keep variety in your workouts. The ab workout has just one level and can be done every day, if you so desire.

All the workouts here are excellent — they work the muscles quite well and unless the weights you are using are too light for you, you will feel it the next day, especially the first few times you try them. Remember, however, that Smith's weight recommendations aren't written in stone. Her biceps may be stronger then her triceps, but if it's the other way around for you, go ahead and pick up a heavier weight for your tri's. For the lower body, Smith relies a lot on one-legged squats and lunges, so keep that in mind if you have knee problems (these are some of the best muscle-building leg moves, however, which is why she does them so much). There is a Cheerleader Alert, here — Smith whoops and hollers throughout much of these sessions, so if that sort of thing annoys you, be forewarned. These workouts are really effective, though, so try to deal with it. You will get results!

 

 

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