1.      Biceps Curls

Stand with feet shoulder-width apart, arms at sides with a dumbbell in each hand. Keeping upper arms close to sides, bend elbows, lifting weights to shoulder level Hold for 2 counts, slowly lower arms to start position. Do 3 sets of 10 reps.

2.      Triceps Curls

Stand straight, tummy tight, arms extended straight above head, with 1 dumbbell in both hands. Keeping upper arms still and elbows close to ears, slowly lower weight behind head Hold for 2 counts, slowly raise arms back to start position. Do 3 sets of 10 reps.

3.      Triceps Wave Back

Stand, legs together, arms raised out to sides at shoulder-level. Stretch arms back as far as possible, pinching shoulder blades together as close as possible. Hold for a count of 10, return to start position. Repeat 10 times.

4.      Abs Curls

Lie on your back with knees bent, feet flat, hands behind your head and elbows out to sides. Slowly curl torso until head and shoulders are lifted slightly off floor. Use your stomach, not neck muscles to pull you up. Hold for one second, slowly lower. Work up to 15 reps.

5.      Triceps Kickback

Stand with left leg forward, knees bent. Holding dumbbell, extend right arm down at your side. Bring dumbell to torso. Extend right forearm back. Return to start position. Do 12 to 15 reps, switch arms and repeat.

6.      Double Squats

Stand tall with feet hip-width apart and arms at your sides. Pull in abdominal muscles slightly. Lower torso as if to sit, raise arms to shoulder level. Don't drop hips below knees. Keep knees in line with toes. Lift up. Do 12 to 15 reps.