Chest Press

• Lie on a bench or other flat surface. Keep your feet flat on the floor. Hold a dumbbell in each hand. You will probably want to use a dumbbell that is between eight and 12 pounds for this exercise. With your arms out to your sides, bend your elbows so that your hands are pointed toward the ceiling. Lift your arms up straight then bring them back down to the 90 degree angle. Do two sets of 10 to 15 repetitions.
  
  

Pushups

• Keep your legs out straight behind you and raise up on your toes. Have your arms about shoulder width apart, straight down from your shoulders. Keep your body in a straight line as you slowly lower yourself to the floor and push yourself back up. Don't lay down on the floor, just lower yourself as low as you can. Try to do two sets of 10 to 15 pushups.
  
  

Lunges

• Stand with your feet about hip-width apart. Your hands should be on your hips or by your side. Step forward with your left foot and lower yourself until your front leg comes to a 90 degree angle. Your left thigh should be parallel to the floor. Use your front leg to push back up into a standing position. Repeat with the right leg. Do two sets of 10 to 15 lunges.
  
  

The Bicycle

• Lie on your back. Lift your legs up to a 45 degree angle. Put your hands behind your head. Contract your abdominal muscles. Bring your left knee in and twist your upper body so that your left knee and right elbow are almost touching. Straighten back out and repeat with the right leg toward the left elbow. Do 25 or 30 repetitions.
  
  

Superman

• Lie face down on the floor, with your arms out in front of you. Slowly lift your left arm and right leg off the ground. Hold it for about five seconds. Lower your arm and leg and repeat with the other side. Do 10 repetitions (five on each side).
  
  

Bicep Curls

• Stand with your feet shoulder width apart. Hold one dumbbell in each hand; your hands should be by your side. Bend your elbow and keep your palm facing up. Bring your hand up to your shoulder and then slowly lower it back down. Lift it up in two counts and take four counts to lower. Try using eight to 12 pound weights for these. Do two sets of 10 to 15 repetitions.