Cardiovascular exercise and a healthy diet are two components of an effective workout routine, but without strength training it's difficult to achieve a toned and defined physique. Some women worry about bulking up as a result of weightlifting, but this isn't the case. High repetitions with light weights yield long, lean muscles perfect for the female form. If you are new to strength training, it's best to start with 3-lb. weights and work your way up.
Step 1
Warm up for five to 10 minutes with some light cardiovascular activity such as walking in place, jogging or jumping jacks. Warming up prepares the muscles for strength training and reduces the risk of injury.
Step 2
Perform arm circles to tone the shoulders and upper arms. Stand up tall with good posture holding a 3-lb. weight in each hand. Extend your arms out to the sides at shoulder height. Make 20 small circles with the arms toward the front. Repeat the arm circles toward the back for 20 more repetitions.
Step 3
Raise your arms over your head to tone the muscles of the upper back, shoulders and triceps. Holding 3-lb. weights with your arms at your sides, lift your hands over your head and touch the weights together making a "V" shape. Lower your arms back to your sides, and repeat until your muscles are too fatigued to continue.
Step 4
Pulse your arm over your head to tone the biceps and triceps muscles. Stand tall with a 3-lb. weight in each hand. Raise one hand over your head and bend your elbow to a 45-degree angle. Extend the elbow straight as you pulse the arm, bending and extending the elbow overhead. Stop when your muscles are fatigued and repeat on the opposite side.
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