A. Stand with your feet about shoulder width apart. Let your arms fall naturally to your sides with a dumbbell in each hand.
B. Keeping your back flat, lower your back end as if you were going to sit on an imaginary chair, and then return to the start position. Make sure your knees are not blocking the view of your toes -- if they are, you need to shift your weight back some. Repeat 8-12 times.
Caution: Go down only until the tops of your thighs are parallel to the floor. Beginners and individuals with knee problems should first do this exercise without any weights.
A. From a standing position, step about 30 inches with your left foot. Keep your left foot flat and only the toes should support your right foot.
B. Bend your left knee until it is about parallel to the floor, keeping your knee above your ankle, not out in front of it. Push up and back with your left leg until your feet are in the starting position. Repeat 8-12 times on each leg.
Continued on page 5: Weight Training 101