dumbbell flyes

ab crunch

back thigh stretch

lower back stretch

inner thigh stretch

middle back stretch

upper arm stretch

chest stretch

upper back stretch

hip stretch

calf stretch

front thigh stretch

side stretch

rear dumbbell extension

1. Begin the move by spacing feet about shoulder width apart. 2. Do not lock the knees. 3. Firmly grip a dumbbell in two hands. 4. Raise the dumbbell above your head and carry it over the back of your head until your upper arms are extended back. 5. Do not let your elbows go too wide.

6. Using a slow and controlled movement bring the weight up behind your head but not over it. 7. Remember to hold the weight firmly so it doesn't drop or hit you on the head. 8. Hold the weight with arms extended for the count of two and then return the dumbbell to its starting position.