Fitness on the go

5. Biceps curl

Biceps curls are a simple "single joint" exercise that works the front of your upper arm. When you perform biceps curls (especially from a standing position), keep a small space between your elbows and the side of your body. Relax your shoulders and then stabilize them because the only joint that should be moving is your elbow joint.

Click here for step-by-step directions with images.

1. Hold something relatively heavy in each hand (such as 4-litre milk jugs full of water or your purse with a big book in it).

2. Hold the weight palm up in front of your body (elbows at 90 degrees). Curl toward your shoulders and back down to full extension.

5. Triceps chair dip

You can do this exercise anywhere, on a park bench or on a chair in the office or hotel room. Make sure your back remains tall, and brushes against the chair during the exercise.

Click here for step-by-step directions with images.

1. Sit on chair with your buttocks just at the edge of the seat. Make sure your feet are positioned below knees to start (90-degree angle).

2. Place hands at sides, fingers overhanging the seat of the chair, and lift body weight onto your hands. Slip your behind off the chair and lower your body until your buttocks dip below chair level (maybe a foot or so), then push back up.

Do not sit back down on the chair until all repetitions are completed (six to 10 or more). If you have shoulder stress, this one may be a challenge.

Challenge: Extend your legs away from your body so knees are only slightly bent. This way you are lifting more of your body weight and your triceps will have to work a bit harder.

Your plan should be to attempt these exercises two to three times per week, either on their own or in conjunction with some cardio, like walking outdoors or on the stairs for 10 or 15 minutes. Perform each exercise one after the other in a circuit format, moving on to the next exercise only when you've fatigued the muscle(s) you're working. This gets you through your workout quicker than if you were resting between each set of the same exercise. Do the circuit two to three times, depending on the time you have available.

To create your own cardio/strength circuit, add a one-minute cardio interval between each strength exercise. Try efforts like jumping jacks, jogging on the spot (knees high for challenge), or mock skipping (everything but the rope). Once the cardio interval is complete, move to the next strength exercise and keep at it until fatigued.

For more "Fit by Bit" exercise tips and ideas for staying active this summer, e-mail Michelle at info@liveoutloud.ca.

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