- Step 1: For each exercise, do three sets of 15 reps three times a week. Start with push-ups: Lie facedown on the floor, with your palm on the floor at either side of your chest, and your feet together and flexed so your heels are up in the air. Keeping your body taut, push yourself off the floor until your arms are straight, lower yourself as far to the floor as you can, and push yourself up again.
- TIP: If you can't do regular push-ups, do them with your knees on the floor and your feet crossed.
- Step 2: Do tricep push-ups, also known as diamond push-ups. They're identical to standard push-ups except your hands are directly underneath your chest, and your fingers face each other with the tips of your index fingers and thumbs touching, forming a diamond.
- Step 3: Holding a dumbbell in each hand, palms facing in, feet apart, and knees slightly bent, bend forward at the waist until your torso is parallel to the floor. Let your arms hang straight down, bending your elbows slightly, and then raise both dumbbells until your elbows are level with your waist.
- TIP: Lift the heaviest weight you can manage while still maintaining your form.
- Step 4: Build your biceps by doing curls: Holding a dumbbell in each hand, palms facing out with your arms close to your sides, slowly raise the weights to the top of your chest and then slowly lower them down to your thighs before raising them again.
- Step 5: Work your triceps: Stand or sit, holding one end of a dumbbell over your head with both hands. Bend your arm behind you 90 degrees at the elbow, lowering the weight behind your head. Then raise it up again.
- Step 6: Be sure to rest your muscles 36 to 72 hours between workouts.
- FACT: Michelle Obama's personal trainer of 10 years moved from Chicago to Washington, D.C. when her husband won the election.
You Will Need
- 5- to 10-pound weights