From ChangeOne – The Diet & Fitness Plan

Once, building muscle was the nearly exclusive domain of big, sweaty guys working out in smelly gyms filled with the sounds of grunts and clanging iron. But muscles are far too important to leave to the bodybuilders.

Compelling research shows that a short, easy, fun strengthening and stretching routine won’t leave you with Popeye-style arms. Instead, you’ll look and feel lean, sexy and strong.

Here are three 10-minute routines that will tone your body, boost your energy levels and help you burn more kilojoules
around the clock. They are designed for the home and require only two light dumbbells, a chair, a towel, a step and a wall.

Do one routine each and every day. We recommend that you do it first thing in the morning, but for those who are night owls, evening or before bed is fine, too. The important thing is to do it – don’t skip a day! Download these pdf files for step-by-step routines to strengther your upper body, lower body and core.