Exercise experts recommend full-body strength-training two or more days a week. While strength-training includes many kinds of workouts designed to build muscle, using weights for your strength-training has the added benefit of contributing to the health and strength of your bones. Multitask by working two muscle groups at once. For each exercise, perform three sets of 10 to 12 repetitions. Consult your doctor prior to beginning this or any other workout program.
Lunge with Bicep Curl
Start with a weight in each hand and your feet together. Your hands should be next to your thighs with the palms of your hands facing forward. Curl the weights up to your shoulders as you step your right foot forward and lower down to a lunge. Maintain your right knee over your right ankle as you lunge and ensure that your left thigh is perpendicular to the ground when you reach the bottom of your lunge position. Lower the weights down and step back to your starting position. Perform another curl as you lunge with your left foot. Count this as two repetitions.
Calf Raise with Triceps Press
Using only one weight, stand with your feet together and toes pointing forward. Lift the weight above and slightly behind your head. The weight should be perpendicular to the ground. Grab one end of the weight with both hands. Bring your arms to a 90-degree angle, keeping your elbows pointing forward. The weight should be behind your head. Press the weight up until your arms are straight. At the same time rise up on your toes. Lower the weight back down to the starting position as you lower your heels almost to the ground.
Squat with Upright Row
Stand with your feet shoulder-width apart and your toes facing forward. With a weight in each hand and the backs of your hands facing forward, hold your weights next to your thighs. Keep your hand position the same as you bend your arms lifting the weight to shoulder height. Your bent arms should be perpendicular to your torso. As you perform this row motion, squat down pushing your hips back. Keep your shoulders, knees and toes in a straight line with your rear jutting out. Keep your abdominal muscles pulled in tight to protect your back.
Plie with Shoulder Raise
With two weights in your hands, stand with feet wider than shoulder-width apart and toes pointing out to the sides. The backs of your hands should face forward, and your arms should point straight down from the shoulders. Lift both straight arms up to the front until they are parallel to the ground as you bend your legs lowering your hips down to knee height. Maintain your knees over your ankles and keep your back straight. Straighten your legs and lower your arms back to the starting position.
References
- Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Exercise for Your Bone Health
- American Council on Exercise: Seated Dumbell Bicep Curl
- American Council on Exercise: Forward Lunge
- American Council on Exercise: Standing Dumbbell Overhead Triceps Extension
- American Council on Exercise: Barbell Calf Raises
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