Illustration by Natasha Tibbott

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Tuesday: Shoulders
Stand with your feet shoulder-width apart, arms at your sides, abdominals tight. Exhale as you showly lift dumbells out to the sides until they are slightly above shoulder level and your palms face the floor. Hold for one second. Inhale as you slowly lower your arms to the starting position. Do 12 repetitions (one set), then 12 of the abdominal exercises described on the next slide. Alternate the exercises for a total of four sets each, never resting between sets.