3. single-arm rows Stand next to a chair so your right knee and lower leg rest on the seat, left foot on the floor, knee slightly bent. Steady yourself with your right hand, elbow slightly bent and a weight in left hand, arm extended toward the floor, palm facing in. Bend left arm to pull weight to waist. Straighten arm and repeat. Do reps; change sides. Do 2 sets of 8–20 reps, alternating arms; use 5- to 8-pound dumbbells. Strengthens middle back, rear shoulders and biceps.
4. curl and press Stand with legs hip-width apart. Hold a dumbbell in each hand, arms hanging by your sides, palms facing forward. Maintaining this position, bend elbows, bringing dumbbells up toward shoulders. Turn palms in to face each other; then press arms up overhead. Bend elbows; then lower to starting position and repeat. Do 2 sets of 8–20 reps, resting 20 seconds between sets. Use 5- to 8-pound dumbbells. Modification: If standing becomes uncomfortable, do this exercise while seated. Strengthens biceps, shoulders and upper back.
5. leg raise and kick Place a 1- to 3-pound weight around left ankle; then stand next to a countertop or chair, holding on with right hand. Separate feet hip-width apart, legs straight but not locked. Keeping torso erect, bend left knee up, foot off floor. Lean entire body forward slightly and kick backward, extending left leg as if you were pushing a door closed. Pull left leg back up to bent-knee position and lower. Do reps; switch sides and ankle weight to right leg and repeat. Do 2 sets of 15–20 reps on each leg, alternating legs. You can also do this without weights. Strengthens quadriceps, hip flexors, buttocks and hamstrings.
6. cross and kick Place a 1- to 3-pound weight around your left ankle; then stand with your right side to a countertop or chair, holding on with your right hand for support. Separate your feet hip-width apart, legs straight but not locked. Keeping your torso erect, cross your left leg across your body’s midline. Swing the same leg out sideways. Complete reps; switch sides and ankle weight to work the right leg. Do 2 sets of 15–20 reps on each leg, alternating legs. You can also do this without weights. Strengthens inner thighs and upper hips.