Strengthen Your Upper Body (3 ? Minutes)
1. Bicep Curl Holding a 3- to 5-lb. dumbbell in each hand, sit tall in a sturdy chair without leaning back against it. Slowly curl up weights toward shoulders. Lower weights to starting position. Do 12 reps.
2. Bent-Over Row Sit in the middle of a chair looking down, holding a 3-lb. dumbbell in each hand. Lower chest until it almost rests on your lap. (If you can't get down that far, put a pillow on your lap and let your chest rest on it.) Lift arms out to the sides until they become parallel to your shoulders. Squeeze shoulder blades together. Do 12 reps; return to the bicep curl for 12 reps. Breathe through the exercise, exhaling on the effort.
3. Lateral Raise With a 3-lb. dumbbell in each hand, sit tall in the middle of a chair. While exhaling, lift up both arms until they're shoulder level. Return to the starting position. Do 12 reps. Stand up and sit down 15 times holding the weights by your side. Repeat another round.
4. Tricep Dip Hold on to the edge of the chair with hands facing forward, a body's width apart. Scoot your body off the chair, bending your knees and keeping your back right next to the front of the chair. Lower your body by bending arms down until they're at a 90° angle to the chair; raise to the starting position. Do 10 reps.