This strength-training routine includes a mixture of weighted and non-weighted exercises, but they can all be performed as body weight exercises, if you prefer. If you want to try these at home but don’t own any free weights, improvise-a bottle of water in each hand works well.
Leg Press
Muscles worked: front of thighs/buttocks
- Stand with your feet shoulder-width apart, your arms by your sides and a dumbbell in each hand.
- Do not lock your knees.
- Inhale as you drop your hips and squat slowly down.
- Keep your back as straight as possible and do not bend your legs past a 90-degree angle.
- Exhale as you push back up to your original position, again without locking your knees.
- Do three sets of 8 reps
Calf Raise
Muscles worked: calves
- Stand with your feet shoulder-width apart, arms by your sides and a dumbbell in each hand.
- Exhale as you raise your heels off the ground.
- Inhale as you return your heels slowly back down to the ground.
- Do three sets of 8 reps.
Push-ups
Muscles worked: chest/triceps/shoulders
- Place your palms flat on the floor and slightly wider than shoulder-width apart.
- Keeping your body straight, come up onto your toes.
- Slowly bend your arms at the elbows and lower your chest towards the floor.
- Push back up into the original position. If this is too hard, try it with your knees on the floor.
- Do three sets of 8 reps.
Single-arm Row
Muscles worked: back/biceps
- Hold a dumbbell in your right hand.
- Keeping your lower body straight, bend at the hip and place your left hand on a bench for support.
- Without twisting your spine, exhale and pull the dumb-bell towards you until your hand is level with your chest.
- Inhale as you lower your arm down to your original position.
- Do three sets of 8 reps for both your arms.
Tricep Kickback
Muscles worked: triceps
- Kneel on all fours with your back straight.
- Hold a dumbbell in one hand and bend your arm at the elbow so that your upper arm is in line with the side of your body.
- Exhale as you straighten your lower arm out behind you.
- Inhale as you come back into the original position.
- Do two sets of 8 reps.
