Illustration by Natasha Tibbott

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Monday: Chest
Lie on your back, knees bent and feet on the floor, holding dumbbells. (Support your back and head with pillows if necessary.) With arms bent, keep your elbows in line with shoulders on the floor. Exhale as you slowly press the dumbbells towards the ceiling, keeping elbows slightly bent. Hold for one second. Inhale as you slowly return to a starting position. Do 12 repetitions, then 12 repetitions of the back exercise on the following slide. Alternate between them for a total of four sets each, never resting between sets.
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