Back to Week 3

Daily Exercise Tip
Sip some green tea. Its polyphenols may protect against the oxidative damage caused by exercise. Drink at least three cups a day; if you're sensitive to caffeine, choose decaf green tea and brew for a bit longer (to maximize polyphenol content).

Strength Training
Beginners use 5-pound weights; see instructional photos below.

Plie with Bicep Curls
Stand with legs about 3 feet apart, toes pointed out 45 degrees, pelvis tucked in; hold 2 weights, arms by your sides, palms facing forward. As you lower yourself toward the floor into a plie, curl the weights up, then lower the weights as you bring yourself back up to the starting position. Don't extend your knees beyond your toes. Repeat 10 to 15 times.

Lunge with Dumbbell Twist
Stand with feet hip-width apart. Step forward with your right leg into a lunge, knee bent slightly, and left leg behind you, weight on your toes. Hold a weight in front of you using both hands (stacked), keeping your elbows by your sides. This is the starting position. Lower yourself further into the lunge, simultaneously twisting your torso and looking to the right, and then return to start as you come back up. Do 10 to 15 reps; switch to the other side.

Plank with Leg Lift
Lie facedown on the floor with your arms folded and close to your sides. Elevate onto your elbows and toes, keeping your elbows under your shoulders, into plank pose. Lift your right leg about 8 inches, and hold for 15 to 30 seconds. Lower your leg, and then your body, to the floor. Rest for 15 seconds and repeat on the other side, lifting your left leg. Alternate for 10 to 15 reps on each side.