standing woman

Photo: Tom Maday

1. Lunge with Biceps Curl

Start with one or two sets of ten reps each of the following exercises, then move up to three sets when you're ready.

Step 1: Holding a pair of 3- to 5-pound dumbbells, stand with arms at your sides.

Photo: Tom Maday

2. Lunge with Biceps Curl

Step 2: Step forward with your right foot and lower your body until both knees are at 90-degree angles. As you prepare to press back, curl your arms in front of you, then slowly lower weights as you return to a standing position. Alternate legs and repeat.
bicycle crunch

Photo: Tom Maday

3. Bicycle Crunches

Lie on the floor. Place palms lightly behind your ears. Bend your left leg and twist so your right elbow touches your left knee. Repeat on the opposite side.
shoulder press

Photo: Tom Maday

4. Step-up to Shoulder Press

Step 1: With a weight in each hand, stand in front of a 12-inch step. Raise dumbbells to shoulder level.
shoulder press

Photo: Tom Maday

5. Step-up to Shoulder Press, Step 2

Step 2: Step up with your left foot first, lift your right leg, and then press the weights overhead until arms are fully extended. Lower the weights to your shoulders and return to starting position, placing your right foot down first. Repeat on the opposite side.

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