Stand holding a light dumbbell close to your chest. This will be your starting position. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
Standing Bicep Curl
Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
Keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
Standing Lateral Raise
Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly.
Raise upper arms to sides until elbows are shoulder height. Maintain elbows’ height above or equal to wrists. Lower and repeat.
Single Arm overhead Press
Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight. Clean the dumbbell up to bring it to shoulder height. The other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface.
Rotate the wrist so that the palm of your hand is facing forward. This is your starting position. As you exhale, push the dumbbell up until your arm is fully extended. After a second pause, slowly come down back to the starting position as you inhale.
Lying face up on ground with arms to side, knees bent, and heels on ground. Lift hips off the ground until knees, hips, and shoulders are in a straight line. Hold 2 -3 seconds, return to start position and repeat for prescribed number of repetitions
Lying overhead Tricep Extension
Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.
As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears. At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out.
Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you. Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
Pause at the bottom, and then bring the weight together at the top by extending through the elbows.
Bent Over Row
Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip. Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward. Repeat.
Bent Over Reverse Fly
To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip). Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
The arms should be elevated until they are parallel to the floor. Feel the contraction and slowly lower the weights back down to the starting position while inhaling. Repeat for the recommended amount of repetitions.
Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Return to standing, and switch sides.
Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.
Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral.
After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips. This movement can be done completely on one side before switching, or can be performed in an alternating fashion.