For best results, use a 5- to 8-lb. weight, and repeat this routine three times through twice a week.
Move #1: Easy Riser
Works shoulders, biceps, butt, and thighs
Stand with feet slightly wider than hip-width apart, toes pointing out, holding weight in front of waist with both hands. Lower into a deep squat as you raise arms to chest height, keeping weight parallel to floor (as shown). Make sure to tuck your pelvis under and keep your back straight to protect your lower back. Return to start for one rep; do 12 reps.
Stand with feet slightly wider than hip-width apart, toes pointing out, holding weight in front of waist with both hands. Lower into a deep squat as you raise arms to chest height, keeping weight parallel to floor (as shown). Make sure to tuck your pelvis under and keep your back straight to protect your lower back. Return to start for one rep; do 12 reps.
Move #2: Reach for It
Works shoulders, biceps, triceps, and abs
Lie faceup with left leg straight and right knee bent with right foot flat on floor. Hold weight in right hand, straight above shoulder, left arm out to side. Lift right shoulder off floor as you raise weight toward ceiling (as shown). Think about pressing the center of your palm into the floor as you rise — like magic, the exercise will feel easier. Return to start. Do 12 reps; switch sides.
Lie faceup with left leg straight and right knee bent with right foot flat on floor. Hold weight in right hand, straight above shoulder, left arm out to side. Lift right shoulder off floor as you raise weight toward ceiling (as shown). Think about pressing the center of your palm into the floor as you rise — like magic, the exercise will feel easier. Return to start. Do 12 reps; switch sides.
Move #3: Lean in
Works biceps, triceps, abs, butt, and thighs
Start in a lunge with left leg forward, a weight in each hand, elbows bent 90 degrees. Hinge forward at waist. Hold stance and straighten arms (as shown), then return weights to starting position. Keep your elbows tucked close to your sides to properly target the triceps. Continue to bend and straighten arms for 12 reps. Repeat on left.
From Goodhousekeeping
Photo by Mike Garten
Start in a lunge with left leg forward, a weight in each hand, elbows bent 90 degrees. Hinge forward at waist. Hold stance and straighten arms (as shown), then return weights to starting position. Keep your elbows tucked close to your sides to properly target the triceps. Continue to bend and straighten arms for 12 reps. Repeat on left.
From Goodhousekeeping
Photo by Mike Garten
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