Stand with your feet hip width apart, weight slightly back on your heels, and hands on your hips. Pull your abdominals in and stand tall with square shoulders and a high chest.

One-Arm Row

Step left of a chair, hip-width apart. Hold a dumbbell with your right palm facing in. Pull your abdominals in and lean forward from the hips to arch your back and rest parallel to the floor with slightly bent knees. Put your left hand on the chair seat to balance. 

Modified Push-Up

Lie stomach-down, knees bent, ankles crossed. Put your palms on the floor to the side and in front of your shoulders. So your forehead facing the floor, tuck your chin a few inches into your chest.

Shoulder Press

Sit up straight on a chair with a back support and hold a dumbbell in each hand. Put your feet hip-width apart. Pull your abs in so your small back is slightly separated from the chair back.

Biceps Curls

Stand with hip-width feet and a dumbbell in each hand. Hang your arms at your sides with palms facing in. Pull your abs in, stand tall, and relax your knees.


Stand left of a chair. Dumbbell in right hand, feet hip-width apart. Hips forward, upper body 45 degrees to floor. Support yourself with your free hand on the chair. 


While lying on the ground, clasp your hands in front of you roughly beneath your forehead, and tuck your toes under your feet.