A well-rounded exercise routine includes a combination of cardiovascular ("cardio") and resistance exercises. Most know how to obtain cardio (e.g., by walking briskly or running); however, most do not know how do a comprehensive resistance routine without going to the gym and using several special machines.
Sveltercises (see below) are three special resistance exercises created by Dr. Cluff that provide a full body workout in the shortest period of time possible, using only a pair of dumbbells and your body's own weight for resistance. No gym membership or special machines are needed - they can be done at home, even in your bare feet. Doing ten reps of each takes about two minutes; doing 50-100 of each will give you a wonderful workout in only 10-20 minutes.
All three exercises involve both upper- and lower-body muscle groups, using synergistic movements that make them flow better. Together, they exercise just about every major muscle group in the body. Further fine tuning of your fitness level and specific muscle groups can be done as desired. Further resistance can be provided by increasing the weight of the dumbbells.
The Sveltercises have been reviewed and are approved by:
Stacey L. Billyard, PT, DPT, MTC, physical therapist
Christina Mackenzie, BA, Kinesiology, personal and group fitness trainer
To download a diagram of the Sveltercises (pdf format), click on the thumbnail:
A video of each Sveltercise can be viewed by clicking the links below. Underneath the links you will find a description of the muscle groups that are strengthened by each Sveltercise, followed by a verbal description and other comments.
Sveltercise 1
Sveltercise 2
Sveltercise 3
Click:
Muscle groups
Hamstrings, pecs, abs, triceps
Lumbar and abs (core), buttocks, quads, pecs, triceps, biceps
Lay on stomach, with feet tucked under couch. Keeping your knees on the ground, do a pushup while using your hamstrings to help pull you into the hands-and-knees position. Then return to your stomach.
Lay on back, with knees bent and dumbbells in hand. Make a bridge by pushing your pelvis upward, at the same time pushing the dumbbells upward (doing a press). While holding the bridge, do an additional press. Then, drop pelvis to the floor, at the same time bringing the dumbbells down to the side with the palms up, keeping shoulders, elbows, dumbbells, and feet off the floor. While in this position perform two curls with your arms.
Stand up with dumbbells in hand, palms facing forward, elbows in front of body. Bend knees at the same time you curl the dumbbells. Then, straighten knees and lower dumbbells to side. Then, raise to tip-toe position while turning palms facing backwards and bringing elbows back and up, raising them as far back and up as possible. Then, repeat the first part of this exercise; however, this time during the second part raise the dumbbells out to the side of the body, in fly position.
Comments
Beginners may do this exercise without dropping all the way to the floor, but instead "rocking" forward and back, bending the elbows when rocking forward as much as able.
Beginners may need to place the elbows and/or feet on the floor for added stability during the second part of the exercise.
While doing the knee bend, keep your heels on the floor and stick your buttocks out behind you, not bending your knees to less than a 90-degree angle. Beginners may also elect not to rise to the tip-toe position during the second part of this exercise. If you have rotator cuff problems, work slowly into the arm exercises in the second part, and don't push through pain.
Sveltercises
