STRENGTH
GOBLET SQUAT
WITH HAND WEIGHT
Grasp a hand weight vertically at one end with both hands, holding it close to your chest with elbows bent. Place feet more than shoulder-width apart, toes pointed out slightly. Keeping your chest up and back straight, bend your knees and push hips back, as if sitting in a chair, until elbows meet knees. Press through your heels to rise, then repeat.
HAND WEIGHT CHEST PRESS ON FLOOR
Lie on your back with knees bent and your feet flat on floor. Grasp a hand weight in each hand and hold both above you with straight arms, your palms facing forward. Bend your elbows until upper arms rest on floor. Forearms should be vertical (as shown). This is the starting position. Now push the hand weights above your chest until your arms are straight. Pause, squeezing chest muscles. Slowly bring hand weights down to starting position. Repeat.
HAND WEIGHT BENT-OVER ROW
Holding one weight in each hand at your sides, stand with feet shoulderwidth apart and knees slightly bent. Bend forward at your hips until your back is between 45 degrees and parallel to floor (as shown). Squeezing your shoulder blades together, pull both weights towards sides of chest, pause, then lower. Repeat without standing up.