Begin in an athletic position with your knees bent, your feet shoulder width apart, and your arms bent and at your sides. Flex the hip and bring your right knee up toward your belly button.

As the right leg comes down, bring the left knee up. Alternate lifting the knees high as you jog in place.

Lay on the ground holding dumbbells in your hands (palms facing your legs). Your knees can be bent. Begin with the dumbbells fully extended above you.

Lower the dumbbells until your upper arm comes in contact with the ground. 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 dumbbells together at the top by extending through the elbows. Repeat the exercise according to the training plan.

Hold a dumbbell in each hand. Keeping your lower back in natural arch, bend your hips back until your torso is almost parallel to the ground. Bent your arms at elbows and hold a dumbbells (palms facing in) in front of you.

Squeeze your shoulder blades together and raise your arms out with 90 degrees between forearms and upper arms, with thumbs pointing up, until your upper arms are parallel to the ground.

Lower the dumbbells to the starting position and repeat the exercise according to the training plan.

Grab a pair of dumbbells. Stand straight. Use an underhand grip (palms facing up) and keep your elbows pinned against your side at all times. Do not raise your upper arms or pull them back behind your torso.

Bend your elbows and lift the dumbbells until your forearms touch your biceps.

Lower the dumbbells back to the starting position and repeat the exercise according to the training plan.

With a dumbbell in each hand (palms facing your legs), bend your knees slightly and bring your torso forward by bending at the waist. Make sure to keep your back straight until it is almost parallel to the ground.

While keeping the torso stationary, lift the dumbbells to your sides, keeping the elbows close to the body. On the top contracted position, squeeze the back muscles and hold for a second.

Slowly lower the dumbbells again to the starting position and repeat the exercise according to the training plan.

Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Place your hands lightly on either side of your head.

Push your back down flat into the ground to isolate your abdominal muscles. Gently curl your shoulders forward and up off the floor. Continue to push down into the ground with your lower back. Raise your shoulders about four to six inches only. Hold and squeeze your abdominal muscles for a one second.

Return to the start position in a smooth movement. Repeat the exercise according to the training plan.