I would probably start with push ups, triceps extensions or dips, chest flies, if you hold both weights in one hand you may get *some* benefit from one arm rows.
For lower body, I highly recommend getting some resistance bands! The lower body is much stronger than upper and you're really going to have to challenge it. If you don't have access to heavy weight, resistance bands would probably be the next best thing. I recently switched from 30 lbs dumbbells for lunges (which made them even more awkward than they already are) to resistance bands, it improved my form and I just did them 2 days ago and am still feeling the burn in my quads. You can probably find one/some for around $20.
Ok so for lower body; definitely include a form of squats and lunges (or more than one). You can do floor glute-ham raises (just tuck your legs under a couch) or hamstring lifts with a chair. For the low back, lay on your stomach... tuck your feet under a couch or heavy chair, up to your inner knees, put your hands on the back of your head and lift as high as you can. For your abs, you can do plank holds or weighted crunches/sit ups.
Perform each exercise in the 8-12 rep zone to increase mass and increase your weight, resistance or change to a more challenging variation of the exercise once you can do more than 12 reps. Perform each exercise for 3 sets. Remember to take 48 hours recovery between workouts.
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. If you don't want to get bulky, lift heavy!
I can bench Nicole Richie, eat more than she does in a day before noon, I have a good 20 lbs on her but could still wear her pants.
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