Strength Training Workout B
Tricep Moves with Knee Raises
With feet shoulder-width apart, arms bent at the elbows, and the weights in front of your shoulders, drop your right hand down and raise your arm back while lifting your left leg until your thigh is parallel with the floor. Return to starting position and then perform the move with your left arm and right leg. That's one repetition; repeat 25 times for one set.
Lunges with Bicep Curls
A: Start in a lunge—left leg back, right leg bent with knee over your toe—with weights at your sides.
B: Push off with your left toe and raise your left leg until your thigh is parallel with the floor while curling the weights to your shoulders. Return to starting position. Repeat 15 times, then switch legs and do 15 more for one set.
Bicep Curls, Knee Up, Eyes Closed
With feet shoulder-width apart, arms straight, and weights at your sides, close your eyes and lift your thigh until it's parallel with the floor while curling the weights to your shoulders. Hold this position 10 seconds. Return to starting position and repeat with opposite leg. That's one set. Repeat.
Chest Presses with Legs in Air
Start on your back with both legs up, heels pointing at the ceiling, and arms in a chest press position (at a right angle to your trunk, bent at the elbows). Straighten your arms as you lift the weights over your chest while simultaneously opening your legs to the side slightly. Return to starting position for one repetition; repeat 25 times for one set.
As a reminder, always consult your doctor for medical advice and treatment before starting any program.