Strength Training with Weights * Bicep curls: 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. * Bench press: Lie on a workout bench with weighted barbell above you at your upper chest. Using a spotter, grip the barbell and extend your arms fully to lift the barbell, then slowly lower back down. * Squat presses: Perform squats while lifting a barbell overhead. * Deadlifts: While standing, lift a barbell straight overhead with arms fully extended. * Dumbbell flyes: Lie on a workout bench with dumbbells in both hands and hands resting on thighs. Extend your arms up and out in an arc, with elbows slightly bent, then lower back down. Strength Training with Bodyweight * Push-ups: Get on the floor with arms directly under shoulders and legs extended out behind you, your core holding your body in place. Slowly lower your body down almost to the floor, then lift yourself back up. * 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 1 minute. * Reverse crunch: Lying on the floor with your core supporting your lower back, lift your legs and bend at a 90° angle. Using your core, lift your butt off the floor, raising your knees as you lift, then slowly lower back down. * 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. * Pull-ups: Using an overhand grip, pull up on a bar until your chin is above the bar. Cardio Note: Cardio burns a lot of calories, so you will want to limit the amount of intense cardio you do in favor of strength training. However, some cardio is great for your heart and body, and it also can help you build muscle, so try to incorporate some type of a cardio a few times a week. Here are some examples of cardio that also builds muscle: * Swimming * Biking * Rowing * Exercise bike