Chest Fly

Lie on your back, back straight, knees bent, feet firmly on the floor. Hold a dumbbell in each hand, palms facing each other with your arms extended and slightly bent. (Your arms should almost form an oval and the dumbbells should be nearly touching each other above your chest). Slowly lower the dumbbells out and away from each other in a semicircular motion, until they are at chest level. Keep your elbows bent and wrists locked straight. Lower in a slow controlled manner, keeping elbows bent at all times. Raise the dumbbells to the starting position while flexing your chest. Keep your elbows bent and your back straight.

Front Shoulder Raise
Stand with your feet shoulder width apart, abs tight, and your knees slightly bent. Your shoulders should be back, chest out, and back straight with a slight forward lean. Hold a dumbbell in each hand in front of your thighs, palms facing your body and elbows slightly bent. Raise one dumbbell upwards until it is a little higher than shoulder level, keeping your palms facing down. Be sure not to lock your elbows. (Your arm will be parallel to the floor in the raised position.) Slowly raise the other arm as you lower the first dumbbell. Alternate arms until you have completed the set. Don’t swing your arms, slowly raise then lower the dumbbell.

Tricep Kickback
Place your left knee and left hand on a bench holding your back flat and parallel to the floor. Place your right foot firmly on the floor. Keep your back in a neutral position throughout the exercise. Hold a light dumbbell in your right hand, with your palms facing the side of your body. Hold your elbow high and keep your upper arm (from your shoulder to your elbow) in a stationary position parallel to the floor. Do not let your elbow swing out away from your body Extend your forearm up until your arm is straight and fully extended and your triceps are contracted (flexed). Hold for a brief second flexing your triceps. Return the weight to the starting position in a slow, controlled manner. Don’t let your elbow move out away from your body and be sure to keep your upper arm stationary at all times.

Bicep Curl
Stand with your back straight and your feet hip-width apart. Do not lock your knees. Hold a dumbbell in each hand with your arms straight down and your palms facing forward. Keep your elbows close to your body. Use your biceps to curl the dumbbells up to chest level. Your palms should now be facing your shoulder. Keep your back straight and do not rock or sway your body to lift the weight. The biceps should do all the work. Hold briefly, flexing your biceps. Keep your wrist straight and elbows at your sides throughout the exercise. Lower the dumbbells to the starting position in a slow, controlled manner.

Squats
Stand upright with arms extended by your sides. Hold a dumbbell in each hand with palms facing in toward your side. Place your feet a little wider than hip-width apart, abs tight and your upper back upright with your lower back maintaining a natural curve. When Squatting (sit back) keeping your shins almost perpendicular to the floor. Do not squat too low. Thighs should be parallel to the floor. Keep good posture throughout the exercise. Your upper back straight and your lower back slightly arched. Be sure you are sitting back – do not allow knees to move farther forward than your toes. Now stand up to the starting position forcing your hips in and your head up.

Lunges
Stand with arms extended by your sides. Hold a dumbbell in each hand with palms facing in toward your side. Take a step forward with your left foot and step back with your right foot about six inches. Keeping your feet in this position and your upper body straight, slowly lower your buttocks until both legs are bent at a 90 degree angle. Do not allow your front knee move farther forward than your toes.

Calf Raise
Hold a dumbbell in your right hand with your arms down and your palm toward your outer thigh. Stand with only the ball of your right foot on a step allowing your heel and arch to extend off the step stretching toward the floor. You may need to hold on to the wall with your left hand for balance. Keep your knees straight and lift up on your toes as high as possible. Hold briefly while flexing your calf. Then slowly return to the starting position. Switch legs and repeat on the opposite side.

Crunches
Lie flat on your back with your knees bent and your feet flat on the floor about hip width apart. Hands may be crossed on your chest, by your side, or cupped behind your ears. Tighten your abs then breathe out and lift your shoulders off the floor. Lift as high as possible while keeping your lower back pressed into the floor. Breathe in slowly, lowering yourself back to the starting position.

Oblique Crunches
Lie flat on your back with your right knee bent and your right foot flat on the floor. Cross your left foot over your right knee. Place your left hand on the floor to your side and your right hand cupped behind your head. Tighten your abs as you breathe out and lift your right shoulder off the floor toward your left side. Lift as high as possible while keeping your lower back pressed into the floor. Hold briefly while flexing your obliques. Breathe in slowly, lowering yourself back to the starting position.