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Take 5
Shoulder Strength--By the Book
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You don't need weights (or a gym) to tone running, swimming and cycling muscles.
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Sit upright in your chair, feet flat on the floor. Holding a medium-sized book in each hand, position your hands as if you were about to do a dumbbell press. Slowly raise both books overhead, hold one second, then lower to the starting position. Breathe in as you raise the books and exhale as you lower them. Take twice as long to lower the books (about four seconds) as you take to raise them. Repeat ten times, rest, then do another ten.
For something more advanced...
As you get stronger, use heavier books, add more repetitions and sets or use a light commercial dumbbell for more resistance.
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