Strength Training Using Free Weights Bicep curls with dumbbells. Holding dumbbells in both hands with hands at your sides, raise dumbbells up (alternating or both at the same time) to shoulder height, then lower slowly back down. Shoulder presses with dumbbells. Holding dumbbells in both hands with palms facing forward and hands at shoulder height, raise dumbbells up (alternating or both at the same time) overhead, then lower slowly back down. Lateral raises with dumbbells. Holding dumbbells in front of your hips with palms facing toward you and elbows slightly bent, raise dumbbells out and to the side until arms are parallel to the floor, then lower slowly back down. Strength Training Using Resistance Bands Bicep curls with resistance bands. In standing position, take resistance band and step on the middle, holding it in place. Grip underhanded at both ends of the band, and pull arm up to shoulder height in a slow, controlled movement, then lower slowly down. Deltoid flies with resistance bands. Standing with feet shoulder width apart, take resistance band and step on the middle, holding it in place. Grip underhanded at both ends of the band with arms at your sides, then extend arms upward, forming a T shape with palms facing down. Lower slowly down. Kneeling crunches with resistance bands. Wrap resistance band around a doorknob, then pull the band through the doorway and close the door so it stays in place. From a kneeling position, take resistance band in both hands, holding it by your ears. Crunch down from your waist, keeping your arms in the same position. Slowly and with control, return to starting position. Strength Training Using Body Weight Wall sits. Place your back against a wall and lower down until your legs are bent at a 90° angle. Squeeze your abdominal muscles as your hold this position. Planks. Place your hands on the floor, fingers pointing forward and arms straight, as you support the weight of your entire body. Hold this position for as long as you can, but aim for at least 30 seconds. Inchworm. Start in a standing position. Leading from your hips, bend over and place your hands on the ground. Walk your hands slowly forward, inch by inch, until you are in a modified push-up position with arms farther out past your shoulders. Hold for a few seconds, then inch back up to standing. Cardio Moves Burpees. From a standing position, squat, place your hands on the floor, jump your feet out behind you landing in a plank position, return to squat position, then jump in the air with arms extended overhead. Step-ups. Using a sturdy wood box or stair-stepper, climb up on the box one foot at a time, then reverse back down. Jump squats. Beginning in the squat position, jump in the air, then land back in the squat position. Try not to move your knees over your feet. Standing knee raises. Standing up straight, extend one leg out to your side, then raise it up, bending at the knee. Repeat on the other side. Skater hops. Starting from a standing position with knees slightly bent, shift your weight to one side, then hop sideways with the leg on that side as far as you can, landing in a slight lunge. Swing the opposite arm across your body as you hop, and bring the opposite foot up behind your back in a small kick motion. Repeat on the other side. Jumping jacks. Standing up straight with arms by your sides, begin to jump your legs out to the side as you raise your arms up in a V shape. Bring arms and legs back into your body. Keep your abs tight and engaged so you don’t hurt your back. Lunges. From standing, step forward with one foot, then bend at the knee as you step down, lowering both legs at a 90° angle. Repeat on the other side, making forward progress across your space. Jumping rope. Holding a jump rope in both hands with a relaxed grip, rotate the rope in an arc, using a continuous motion and jumping over it with both feet when the rope nears the ground. Mountain climbers. Starting in plank position, bring the knees into the core, alternating between each leg, at a rapid pace.