Wednesday is Weight Training day

When you're just starting out on your weight training regime, there's no need to over due it. There's an old cliche, "No pain, no gain" - that's for weight lifters who are trying to bulk up muscle. You will not get bulky muscles unless you specifically try to do so unless you take supplements designed to promote extreme muscle growth.

But just performing "normal" weight lifting activities is going to incrase your muscle strength, give you a nice curvy bicep instead of a pencil thin one, and help prevent "widow's weeds" aka that flab under the arms most prominent in older women.

The exercises (alternate an arm exercise with a leg exercise, to give the muscles a change to rest between sets):
Dumbbell curls - strengthens your biceps
Leg extensions - strengthens the top of your thigh muscles
Dumbbel french curls - strengthens your triceps (the muscles under your arm). A French curl is when you hold the dumbbell palm out, instead of palm in
Leg curls - strengthens the bottom of your thigh muscles, and calves
Shoulder shrugs - strengthens your shoulders
Abdominal leg pulls - strengthens your stomach muscles

If you don't have a weight bench with a leg attachment, you can do the leg exercises on the floor, but you'll need ten pound legs weights that you can strap around your ankles. For leg curls, just lay face down on the floor and curl your legs up to your buttocks and back.

For leg extensions, sit on a chair high enough off the floor so your feet won't be brushing the ground, and simply raise your legs to a horizontal position, then back to the ground. Leg extensions are typically harder to do than leg curls, as the tops of your thighs aren't quite as strong. Try to do 10 repetitions to start with.

for abdominal leg pulls, don't wear leg weights. Just sit with your butt on the edge of the chair, hold on to the sides to ensure you don't fall off! and draw both your knees simultaneously up to your chin, then back straight out in space, over the chair. (If you don't have good balance, don't try this. Do situps instead).