Things You'll Need

Instructions

Bodyweight Squats with Fly

1

Stand with your feet shoulder width or slightly wider apart. Hold a dumbbell in each hand and let your arms dangle to your sides. The shoulder fly at the end is challenging; consider a weight that is ten pounds or less, but choose what works for you and your own fitness level. This combo exercise will work your abdominal and gluteal muscles, your hip flexors, your ankle stabilizers, and your shoulders and upper back.
2

Engage your abs and glutes and slowly lower yourself toward a sitting position. Keep your knees behind your toes, your chest and head up, and your gaze forward. Lower until your knees make a 90-degree angle or as low as you can while maintaining the form.
3

While you hold the squat for a count of two, raise the weights away from your body by spreading your arms. You might not be able to get much height, but your shoulders will feel the burn. Return your arms to your sides. Another variation is to perform the fly move while you are in the standing position.
4

Slowly return to a standing position. Repeat the move eight to 12 times.

Curling, Walking, Pressing Lunges

1

Holding a weight in each hand, take an exaggerated step forward with one foot. This move is a little easier than the fly, so you could try a slightly heavier weight. Choose one that challenges you during the last three repetitions. This move works just about everything: your shoulders, biceps, back and core, glutes, flexors, hamstrings, quadriceps, calves and shins.
2

Keeping your abs and legs engaged, lower your hips until your knees are bent at approximately 90 degrees; do not let your front knee go past your front toe. As you lower, curl the weights up toward your armpits.
3

Holding the lunge, turn the weights outward and press them up to the sky.
4

Bring the weights back down to the starting position as you rise and step forward with the other foot. Repeat the move as many times as you can while maintaining perfect form.

Supine Bicycle

1

Lie on your back with your knees bent an your feet on the floor. Place your hands on your head with your fingertips just behind your ears. This move works your upper abdominal muscles -- stomach and obliques -- as well as your sides and hip flexors.
2

Raise your right knee toward your chest while straightening your left leg. At the same time, lift your shoulder blades off the floor and twist, bringing your left elbow toward your right knee.
3

Alternate sides and continue the move for 30 seconds. As you grow stronger you will be able to perform this move for longer periods of time.

Choosing the Proper Weight

1

Educate yourself on the different types of free weights that are available at your local sporting goods store. Most dumbbells are made of a single piece and you cannot change their weight, so you may need to purchase more than one set if you prefer different weights for different moves. Some dumbbells now come with changeable weight plates you can slide on and off to change the resistance.
2

Select the style that is most comfortable in your hand. Some dumbbells are metal, some have a soft foam covering and others are plastic. You should be able to firmly grip the dumbbell and it should feel comfortable against your skin.
3

Dumbbells usually come in two, five, eight, 10, 15, 20 pounds and even heavier. Experiment with the moves you will be doing and find the weight that works for you. For most women, somewhere between two and 15 pounds will be comfortable but challenging. Choose a weight that is light enough so you can maintain proper form, but heavy enough so that the last three repetitions are challenging.