Step Lunge - 1A
 
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Stand in front of a 6- to 8-inch step with a dumbbell in each hand, arms at your sides, palms facing in.

Step with your right foot so your right knee is directly over your ankle, thigh almost parallel to the floor. Hold for two counts, then drive yourself back to the starting position using your right leg.

Complete all reps with your right leg before switching to your left.
  Step Lunge - 1B

Start with one set of 8-15 reps, work your way up to 3 sets.

Weight range: 5- to 20-pound dumbbells.
 
  one
Works the buttocks and thigh muscles to develop strong legs for climbing stairs or for extended walks.

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Lower-back Stretch

Lie on your back with your knees bent, feet flat on the floor. Grasp the back of your thighs with your hands and pull knees in toward your chest.

At the same time, contact your abdominals and curl your head, neck and upper back off the floor. Hold, then slowly lower to starting position. Repeat three times.

2
 
  one

two
Helps keep your back supple.



 

 

 

 

 

 


 
 
Reverse Dumbell Fly [A]

  Sitting on the edge of a bench or chair, legs together, knees bent and feet flat on the floor, lean forward and rest your chest on your thighs. Hold a dumbbell in each hand, palms facing in.


Squeeze shoulder blades together, and raise the weights up and back in an arcing motion until they are near shoulder level. Pause and lower weights, repeat.

Start with one set of 8-15 reps, work your way up to three sets.
Weight range: 5- to 15-pound dumbbells.
  Reverse Dumbell Fly [B]
 
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two


Strengthens the upper back and rear shoulder areas, which will help you carry heavy suitcases and backpacks.