Illustration by Natasha Tibbott

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Monday: Back
Lean forward in a chair, holding dumbbells with arms extended, elbows slightly bent. (Put a pillow on your lap for support if needed.) Exhale as you slowly bend your elbows, pulling them toward the ceiling. When the dumbbells reach the tops of your thighs, hold for one second. Inhale as you slowly lower the dumbbells back down. Do 12 repetitions (one set) immediately following the first set of chest exercises described on the previous slide; alternate between the two for a total of four sets each.