For each exercise, try to do three sets of eight to 10 repetitions (reps), resting between each set.
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.