1. Circular overhead press
Sit on a step bench or a chair with your back straight and stomach muscles pulled in to support the lower back. Hold 1-pound weights with a loose, yet controlled grip, at hip level with palms up.
2. Bicep curl
Sit on a step bench or the floor with legs crossed, back straight and abdominal muscles pulled in. Extend arms a shoulder-width apart, palms up, holding the weights. Pull arms back toward face until they are perpendicular to the ground. Slowly lower again and repeat 12 times. Do three sets.
3. Tricep kickback
Assume a lunge position with right leg forward, abdominals pulled in and right arm on right thigh. Hold weight in left hand, with lower arm parallel to the floor. Using a slow, controlled motion, extend arm behind you. Hold, then return to starting position. Do 12 times. Switch feet, placing left arm on left thigh and weight in right hand. Do 12 times. Do three sets.
