Strength training A good-sized weight for the following exercises is one that you can curl for 15-17 reps before you feel really challenged and begin to lose form. If you’re a beginner, start with 5 pound dumbbells. Move up to 8, and then 10 weights as you build strength over the next few weeks. Plank row: 3-4 sets of 12-15 reps * Start in pushup position with one weight in each hand, shoulder-width apart * Without rocking your hips, contract your core and lift one weight off the floor, bringing your elbow toward the ceiling * Return the weight to the floor while staying in a plank position and repeat with the other arm to make one rep Bicep curl: 3-4 sets of 12-15 reps * Start with your feet shoulder-width apart and hold a weight in each hand, palms facing forward * Squeeze your bicep as you bring your right fist toward your shoulder, then slowly return to the start position * Repeat with your left arm to make one rep Upright row: 3-4 sets of 12-15 reps * Stand holding your dumbbells down in front of you with your palms facing your body * Exhale and pull the weights up to shoulder-height, keeping the weights close to your body) * Slowly lower the weights back down to the starting position--that’s one rep Arm “T” Raise: 3-4 sets of 12-15 reps * With a weight in each hand, stand with feet shoulder-width apart * Slowly raise both weights in front of you until your hands are in line with your shoulders * Slowly bring the weights down to the start position * Then raise both weights to the side (forming a T shape with your body) to make one rep Front Extension: 3-4 sets of 12-15 reps * Hold the dumbbells in front of your body with your palms facing your legs (keep your arms straight with a slight bend at the elbows) * As you exhale, lift the dumbbells up in front of you until they’re at shoulder-level. * As you inhale, slowly lower the weights back down to the starting position Bench dips: 3-4 sets of 10-20 reps * Position yourself in front of a bench or sturdy elevated surface and put your hands palm down behind your back, gripping the edge of the bench * Straighten your legs in front of you, pull your shoulders back, and keep your chest up high * Lower down so that your elbows are at a 90° angle * Push back up--that’s one rep Cardiovascular exercise Cardio is essential to burn calories and excess fat all over your body, creating a leaner and more toned look. Aim to do at least 30 minutes to an hour of cardio every day. Walking Jogging Running Elliptical trainer Stair-climber Stationary Bike Kickboxing Jumping Rope Incorporate high intensity interval training (HIIT) to scorch even more calories, build muscle, and tone up. Apply this structure to any of the above activities: 5 minute warm-up jog 30 second sprint 40 second - 1 minute jog or run 30 second sprint 40 second - 1 minute jog or run 30 second sprint 40 second - 1 minute jog or run Repeat these intervals until cool down