Use your hands to push on the arms of the chair for support, then graduate to standing without using your arms.
Begin by marching in place and doing some arm circles for a few minutes to warm up your muscles. For an easier version of the squat, simply stand from a seated position. Use your hands to push on the arms of the chair for support, then graduate to standing without using your arms. Try the bent-over row exercise first without weights, just to see how it feels. When you're ready, you can try holding a dumbbell (anywhere from 2 to 10 pounds), which you can buy at a big-box store or a sporting goods store. For each exercise, try to do three sets of eight to 10 repetitions (reps), resting between each set.