Strength-training boosts your energy, so you'll want to move every chance you get. Do 10 to 15 reps of each exercise. When using dumbbells, choose a weight that tires you out by the last rep (about 3 to 8 pounds to start). If you can't do at least 8 reps, you need a lighter weight. Once you can easily do 15 reps of an exercise, increase the amount of weight. 1. Bent Rows Works upper back and arms Sit with feet flat, a dumbbell in each hand, armsat sides, palms facing in. Bend forward at hips, keeping back straight. Pull dumbbells straight up toward chest, rotating armsso palms face behind you and elbows are bent out to sides. Slowly lower. 2. Rocker Squat Works butt and thighs Sit on edge of chair, feet hip-width apart, knees directly over ankles, armsbent in front of you. Rock forward, shifting weight onto feet and lifting hips about 6 inches off chair. Pause; slowly sit back down. For a challenge, hold dumbbells. 3. Recline Press Works chest, shoulders, and arms Sit on edge of chair, with shoulders resting on chair back (use a pillow if needed). Hold weights by shoulders, elbows pointing out, palms away from you. Straighten arms, pushing weights up and forward on a diagonal. Slowly lower back to start. 4. Raised Plank Works shoulders, arms, chest, back, and abs Place forearms on chair seat (pushed against a wall if needed), and walk feet back until body forms a straight line from head to heels. Hold for 15 to 30 seconds, taking a break if needed. For a challenge, place forearms on floor. Source
