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15 shoulder raises: Stand straight and hold weights by your sides. Exhale and lift your arms out from your sides to about shoulder level. Donât bend your wrists. Lower slowly |
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15 bicep curls: Stand with a weight in one hand. Keep your back straight. Slowly bend your elbow and bring your hand with the weight up toward your shoulder with your palm facing up. Keep your elbow at your side. Release and repeat on the other side |
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15 crunches: Lie on your back with your knees raised and bent and your feet flat. Your heels should be about a foot away from your butt. Cross your hands in front of your chest. Exhale, tighten your abdominal muscles and slowly curl up so your head, shoulders, and upper back are off the mat. Hold for a moment and then release |
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