STYLE : SPRING HEALTH & BEAUTY : THE WELLNESS WORKOUT

The following is a simple, 20- to 30-minute strength-training workout designed to exercise the major muscle groups. This routine requires “free weights”--small, light dumbbells and ankle weights. We are providing only one exercise for each major muscle group; there are many variations, and you may wish to add others. Be sure to read the workout tips on Page 45 before starting. BENCH FLY: (for chest/pectorals) Lying on a bench, hold weights straight up over your chest, with elbows slightly bent. Slowly lower your arms outward in a semicircular arc until weights are level with your chest, or slightly lower. Reverse the movement, bringing weights over your chest. Repeat.

UPRIGHT ROW: (for upper back/trapezius, shoulders and arms) Standing with your feet a shoulderwidth apart, hold dumbbells side by side at thigh level (palms toward thighs). Slowly pull them up to your collarbone until elbows are just above shoulder height. Slowly lower, and repeat.

LATERAL RAISE: (for shoulders/deltoids) Standing with your feet a shoulderwidth apart and knees slightly bent, hold dumbbells at your sides at thigh level. Slowly lift the weights out to the sides to shoulder level; keep elbows slightly bent. Slowly lower, and repeat.

LOWER LEG EXTENSION: (for quadriceps) Sit on a desk or stool with light weights on your ankles. Slowly straighten one leg, extending the knee almost completely; keep your back straight and foot flexed. Hold for five seconds, then lower slowly. Repeat, then switch legs.

HAMSTRING CURL: Attach a light weight to your ankle and hold on to something for support. Slowly lift your heel toward your buttocks, then slowly lower it to the floor. Repeat, then switch sides.

CURL DOWN or NEGATIVE SIT-UP: (for midsection/abdominals) Start by sitting with your knees bent, feet flat and arms reaching forward. Slowly lower yourself to the floor to a count of 10. Sit back up (using your arms, if necessary), and repeat.

TRICEPS EXTENSION: Supporting one knee and hand on a bench or chair, hold a weight at the side of your chest, keeping your arm bent so that your elbow is behind you. Without moving the elbow, extend your arm behind you. Return to starting position; repeat. Switch arms.

CURL: (for biceps) Sit leaning forward with your legs slightly spread and one hand on your thigh. Keeping the other elbow on the other thigh, hold a weight so that your forearm is horizontal. Slowly curl the weight up and in toward your chest; lower and repeat. Switch arms.

HEEL RAISE AND DIP: (for calf muscles/soleus and gastrocnemius) Standing with the balls of your feet on a thick book or step, slowly rise on your toes, then lower your heels as far as you can. Repeat. Use your hands for balance, not support.

TOE RAISE: (for shin muscles/tibialis anterior) Sit on a stool or desk with a light weight on your foot. Slowly raise the ball of the foot and then lower; repeat. Switch legs.

WRIST CURL: (for forearm flexors) Holding a light weight, lay your forearm on a table with your hand over the edge, palm up. Slowly curl up the weight, then lower it as far as possible; repeat. Then reverse the maneuver: Turn your palm downward, and repeat the curl. Switch arms, and repeat.

Champion tank top from Champs, Beverly Center; Dance France unitard from Dance France, Santa Monica; Beauty Bells dumbbells from Fitness Equipment of California, Los Angeles.Elmer’s ankle weights from Fitness Equipment of California, Los Angeles.