Week 1 (Do three sets of 15 for each exercise.)
- Lateral Raises--Stand with your feet apart, a weight in each hand and arms at your sides. Slowly raise your arms to shoulder height, then lower.
- Lunge--Stand with your feet together. Take a big step backward and keep your feet spread. Slowly lower the back knee to the ground and come back up.
- Curls--Hold a weight in each hand, wrists facing the ceiling. Bend at the elbow and raise the weights, then lower.
- Hamstring--Lie flat on the ground, knees bent, hands at your sides. Raise and lower the hips. To make this more difficult, place feet on a chair or the wall so that the lower leg is parallel to the ground.
- Triceps--Lie on your back, a weight in each hand. Raise your arms overhead. Keeping the shoulders still, lower weights and bend only the elbows.
Week 2
(Again, do three sets of 15 for each exercise.)
- Shoulder press--Sit in a chair and hold weights at shoulder height, arms close in to the body. Press the weights up until arms are fully extended, then lower to starting position.
- Legs--Sit in chair with your feet spread shoulder width. Raise to a stand and lower back down without moving feet.
- Pushup--Lie face down on the floor, with your bent knees and crossed ankles. Keeping the upper body stiff, straighten arms and push up. Lower to starting position.
Week 3
Do all the exercises in week one and two.
Week 4
Add more sets to each exercise.
Weeks 5 and 6
Add more weight each week. After six weeks, it is time to begin a new combination of moves.
