Created by Andrew Del Rossi, an advanced health and fitness specialist certified by the American Council on Exercise (ACE).

The exercises here are designed for a weight-lifting novice and target all the important muscle groups.

Tools: Three-pound dumbbells, five-pound dumbbells, 12-pound dumbbells, resistance bands.

1. Hamstring Curls: Get on your hands and knees and place a three-pound dumbbell in the crease of your right knee. Slowly lift and lower your bent right leg, squeezing the dumbbell as you move. Do two sets of 10 to 15 repetitions on each leg, switching legs between sets.

2. Leg Squats: Stand with legs hip-width apart and hold a dumbbell with both hands in front of your hips. Keeping your back straight and your weight over your heels, bend your knees (they should remain over your ankles and not push forward) and lower your buttocks, as if you were about to sit on a chair. Slowly return to standing. Start holding a 12-pound weight and do two sets of 15 squats.

3. Dumbbell Row: Start in a standing position, with a five-pound dumbbell in your left hand. Step forward with your right leg, until your knee is over your ankle and your left leg is extended straight behind you. Lean forward, resting your right elbow on your right thigh. Keep your back straight and parallel to the ground. Start with your left arm hanging straight down by your side, then lift the dumbbell by pulling your elbow back until the dumbbell is by your rib cage. Do 15 rows on each side. Rest and repeat.

4. Lat Pull-Downs: Hold a resistance band overhead, with your hands about shoulder-width apart. Stretching the band, keep your arms straight as you lower them out and down to your sides, then lift back up. Do two sets of 10 repetitions.

5. Knee Push-Ups: Support yourself on your hands and knees (feet and lower legs lifted off the floor). Keeping your back totally straight, bend your elbows out to the side and lower your body, then push back up. Do two sets of 10 repetitions.

6. Chest Press: Lie flat on your back on a bench, holding a dumbbell (start with five pounds) in each hand in front of your chest (elbows are bent at your side). Press the weights straight up as you straighten your arms, then lower. Do two sets of 10 repetitions.

7. Shoulder Presses: Stand with feet hip-width apart and hold a five-pound dumbbell in each hand. Keeping your elbows straight, lift your arms straight out in front of you to shoulder level, then lower. Next, lift your arms straight out from your sides to shoulder level, then lower. That’s one repetition. Do two sets of 10 repetitions. Follow with two sets of 10 repetitions, starting at shoulder level, lifting the weight overhead.

8. Biceps Curls: Stand with feet slightly apart, holding a dumbbell in each hand at your sides (start with 10 to 12 pounds). Without moving your upper arms, curl the weights forward and up toward your shoulders, then lower. Do two sets of 10 repetitions.

9. Triceps Extensions: Stand with feet hip-width apart and bend forward at the waist, keeping your stomach tight, your back straight, and your head looking down. Holding a dumbbell in each hand (start with five pounds), bend your elbows 90 degrees until the elbows are slightly higher than your back. Keeping your upper arms and elbows in place and close to your body, extend your arms behind you until straight, then lower. Do two sets of 10 repetitions.

10. Rotator Rotations: Lie on your left side and hold a three-pound dumbbell in your right hand, arm bent, elbow at your side, right hand in front of your stomach. Keeping your elbow pressed into your side, lift the weight up toward the ceiling and lower. Do two sets of 10 repetitions on each side.