Although machines have their place — they’re great for beginners as they assist with form and allow you to lift heavier — free weights can give you more bang for your buck.

Targets: Back, biceps Do: 2 sets of 8-10 reps on the left side with a 90-sec rest. Change sides . a) Begin with your right hand and right knee on a bench or knee height flat surface, your left ...

Keep your back straight and either hold out your arms straight in front of you, place your hands on your hips, or clasp them together in front of you. (Do whatever feels most comfortable!) 3.

Keep arms and legs straight, so body forms a straight line from head to heels. Bend elbows to 90 degrees (or until chest touches edge of pool), then push back up to start. That's one rep. Perform ...