Increase the intensity of basic lunges, squats, abdominal exercises, and bicep curls, by adding weight resistance of free weights.

Overhead Bicep Curl

  1. Stand with arms down to each side.
  2. Keep shoulders back while slowly lifting one weight (twice the size of the free weight you would use for a basic bicep curl) with both hands.
  3. Bring weight over and back behind head.
  4. Bring weight straight upward until arms are nearly straightened.
  5. Slowly return weight behind head.
  6. Perform 2 sets of 10-15 repetitions.

Weighted Lunges

  1. Stand with shoulders back and arms to side with a free weightin each hand.
  2. Keeping arms to side, lunge forward on right leg bringing legto a 90-degree angle.
  3. Return to standing position and repeat on other side by lunging forward on left leg.
  4. Slowly return to starting position and perform 15-25 repetitions on each side.

Weighted Squats

  1. Stand with shoulders back and arms to side with a free weight in each hand.
  2. Keeping arms together in front of you, bring right leg to side and squat into a seated position, keeping knees behind toes.
  3. Return to center and bring left leg to side and squat.
  4. Return to center and perform 15-25 repetitions on each side.

Weighted Standing Ab Twists

  1. Stand with shoulders back, arms angled at a 90-degree angle, with arms close to side and a weight in each hand.
  2. Squat into a seated position, keeping knees behind toes.
  3. Keeping chest and face forward, twist weights to right side. You should feel a contraction in your right oblique muscle.
  4. Return to center and twist to left side.
  5. Do 2 sets of 25 repetitions.