1.  Walking Lunges or Standing Lunges (weights in each hand optional).

·   Begin standing with your feet shoulder width apart and if using dumbbells hold in each hand.

·   Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should not pass the toes.

·   Drive through the heel of your foot and extend both knees to raise yourself back up.

·   Step forward with your rear foot, repeating the lunge on the other leg.

2. Standing overhead shoulder press (with dumbbells or bands).

·   Begin standing with your feet shoulder width, hold dumbbells or bands in each hand.

·   Now raise the dumbbells or bands to shoulder height. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.

·   Then, after a brief pause at the top, slowly lower the weights or bands back down to the starting position while inhaling.

·   Repeat.

3. Alternating bicep curl (dumbbells or bands).

·   Begin standing with your torso upright and a dumbbell or band handle in each hand being held at arm’s length. The elbows should be close to your torso.

·   While holding the upper arm stationary, curl the weights or bands while contracting the biceps. Only the forearms should move. Your wrist should rotate so that you have a palms up grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.

·   Return to the starting position and repeat.

4. Squats with dumbbells or body weight.

·   Stand up straight, legs shoulder width, while holding a dumbbell on each hand (dumbbell optional) – palms facing the side of your legs.

·   Keep your head up at all times.

·   Begin to slowly lower your torso by bending the knees as you maintain a straight posture. Continue down until your thighs are parallel to the floor. Do not pass your toes with your knees.

·   Begin to raise your torso by pushing the floor with the heel of your foot and go back to the staring position.

·   Repeat.

5. Chair triceps dip (can use steps, bench or the floor).

·   For this exercise you will need to place a bench or a chair behind your back. With the bench or chair perpendicular to your body, and while looking away from it, hold on to the bench or chair on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.

·   Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm.

Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.

·   Begin to slowly lower your torso by bending the knees as you maintain a straight posture. Continue down until your thighs are parallel to the floor. Do not pass your toes with your knees.

·   Using your triceps to bring your torso up again, lift yourself back to the starting position.

·   Repeat.

6. Superman (hold for 5 seconds, release and repeat).

·   To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.

·   Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 5 seconds.

Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement.

Note: When holding the contracted position, you should look like superman when he is flying.

·   Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.

·   Repeat.

7. Two arm bent over back row with dumbbells or bands.

·   With a dumbbell in each hand or bands (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor.

Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.

·   While keeping the torso stationary, lift the dumbbells or bands to your side (as you breathe out), keeping the elbows close to the body. On the top contracted position, squeeze the back muscles and hold for a second.

·   Slowly lower the weight or band again to the starting position.

·   Repeat.

8. Chest dumbbell or band press on stability ball or flat bench.

·   Lie back on a flat bench or stability ball. Using a medium width, lift the dumbbells and hold them straight over you with your arms locked. This will be your starting position. With the resistance band you will put the band under ball.

·   From the starting position, breathe in and begin coming down slowly until the dumbbells or band handle touches the outside of your chest.

·   After a brief pause, push the dumbbells or band back to the starting position as you breathe out. Focus on pushing the dumbbells or band using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again.

Take A 1 To 2 Minute Water Break & Repeat

Be Sure To Take Time To Stretch At The End!