This 20-minute routine -- created with the help of the Kripalu's Integrative Weight Loss program -- works the chest, back, legs, and arms, and is great if you're just starting out with weight training. Try it twice a week with a 2-pound or 3-pound weight to start, increasing to 5 pounds once you feel stronger. Aim for two sets of 8 to 12 reps each.
Chest: Lying Chest Fly
1. With your back flat on the floor (or exercise ball) and feet hip distance apart, hold a weight in each hand. Curl your arms as if you're hugging a barrel, knuckles meeting above your chest, thumbs up, and elbows slightly bent.
2. Draw the weights apart, opening your chest and keeping your elbows bent.
3. Return to the center, again as if hugging a barrel.
Back: Single-Dumbbell Row
(Tip: Start with your less dominant side)
1. Stand in a lunge position with your left knee forward and bent 90 degrees, and your right leg straight behind you.
2. Hold one weight in your right hand and rest your left arm on your left knee.
3. Drop your right arm straight down toward the floor, then pull up and back, ultimately putting your right elbow in the air, your right hand by your rib cage, and working your middle back muscles.
4. Return right arm to starting position. Do 8 to 12 reps on one side, then switch sides.
Legs: Wall Squats with Exercise Ball
1.These can be done with or without weights. With your feet hip distance apart and legs straight, position the ball between you and the wall. Press against it with your lower back. Then lower your body slowly until your knees are bent at a 90-degree angle.
2. Hold for two seconds, then extend your legs and return to the start position.
Arms: Biceps Curls
1.These can be done standing or sitting on a ball. With a weight in each hand and feet hip distance apart, let your arms hang at your sides.
2. Then engage your core and slowly curl the weights toward your chest, flexing the biceps while keeping everything else still.
3. Slowly lower and repeat, keeping elbows tight against your body. Do 8 to 10 biceps curls.
Arms: Triceps Extensions
1. Stand with your arms straight out in front of you at chest level, palms up, with a tiny bend in the elbow (do not lock).
2. Bend your elbows and bring your hands toward your ears and shoulders.
3. Slowly straighten elbows back to the starting position. Do 8 to 12 reps, then change sides.
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