For the exercises that require dumbbells it is important that you use the amount of weight that you can do 10 repetitions (times) you should increase the weight as soon as you feel that you aren’t challenged by your current weight level.
- Stretch or warm up before lifting and after a workout a short cardio session (a short walk, or a ride on a stationary bike helps) even running in place for a short while can help but don’t over do it you want to have energy to complete your strength training
- Chair squats – this is an easy one to get started with, you simply put a chair behind you and lower yourself onto the chair. Keep your arms in front of you at all times and only stay on the chair for a second or two. This a great exercise because it keeps you safe and exercises your legs at the same time.
- Calf raises – Keep your legs shoulder length apart and lean forward so your face is almost touching the wall. Push up on the balls of your feet then return to your starting position. Do this 10 to 15 times.
- Wall push up – This is a variation on the classic push up that you do on the floor. Stand in front of a wall with your legs shoulder width apart. Your arms need to be straight out so the palms of your hands are on the wall. Lean forward till your face almost touches the wall. Push back to the starting position. Do this at least 10 to 15 times.
- Arm curls – Stand with your legs shoulder length apart and hold the dumbbell at your side with the gripped hand facing forward. Bring the dumbbell up to as close to your shoulder as possible, do it slowly. Now bring it back down again. Do this 8 to 10 times with each arm.
- Military press – Stand with your legs apart shoulder length. Hold your dumbbell up to your shoulder with your palm facing outward. Raise the dumbbell up till your arm is straight above your head. Lower the dumbbell to the starting position. Do this at least 10 times to start out with.
Make sure to stretch after you workout also.
