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An exercise for people who are out of shape
Begin with a 5kg potato bag in each hand.
Extend your arms straight out from your sides, hold them there for a full minute, and then relax.
After a few weeks, move up to 10kg potato bags and stay there for a week or two.
Then try 50kg potato bags, and eventually try to get to where you can lift a 100kg potato bag in each hand and hold your arms straight for more than a full minute.
Once you feel confident at that level, put a potato in each bag.
