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

bicep curl

1. This move can be done with a barbell or dumbbells. 2. Make sure when you start the move your feet are placed about hip width apart and that your knees are bent slightly. 3. If you are using a barbell make sure your hands aren't too wide apart. 4. Keep your hands and wrists in a straight line. Don't bend them. 5. Slowly bring the weight up. Your hands should make it to your shoulders but no higher.

6. Don't let your elbows come out too far in this exercise. 7. Lower the barbell slowly and with maximum control. 8. When they reach your lower sides again rest for a second, and then slowly repeat the exercise. 9. It is possible to do this move standing or seated with dumbbells. 10. When seated make sure the back is supported at all times.