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•    Lie on a flat bench with your feet flat on the floor and the barbell lined up directly over your nose.   •    Grasp barbell using an overhand grip wider than shoulder width apart.   •    Keep your core tight and back flat on the bench.   •    Lift the barbell off of the rack with your arms fully extended.  Position the bar above the middle of your chest.   •    Slowly lower the barbell down until it gently touches your chest.   •    Contract your pectoral muscles and raise the barbell upward until your arms are almost fully extended, then repeat.

•    Lie down on a flat bench while holding a dumbbell in each hand.    •    Keep your core tight and back flat against the bench.    •    Extend your arms and position the dumbbells above your shoulder with your palms facing inward.   •    Keep your elbows firm and your upper arms fixed.   •    Make sure to keep your elbows facing forward throughout the exercise.   •    Slowly lower the dumbbells until they almost touch your forehead (while keeping your arms stationary).   •    Press the dumbbell back up until your arms are in a locked position and repeat.

•    Lie flat on an incline bench with the barbell lined up directly over your nose.   •    Grasp the barbell, using an overhand grip by placing hands wider than shoulder width apart.   •     Keep your core tight, and back flat on the bench.   •    Lift the barbell off of the rack with your arms fully extended and position the bar above your upper chest.   •    Slowly lower the barbell down until the barbell is at the top of your chest.   •    Contract your pectoral muscles and raise the barbell upward until your arms are almost fully extended and repeat.

•    Sit on the floor with your feet together and your knees slightly bent.   •    Grab a medicine ball and hold it in front of your chest with your arms slightly bent.   •    Tilt back so that your body is angled at about 45 degrees.   •     Lift your feet off the ground (keeping your core tight, back straight and chest lifted).   •    Twist your torso from side to side, lightly tapping the floor with the medicine ball.   •    Emphasize rotating from your waist and keeping your core stabilized.   •    Slowly return to the initial position and repeat.

•    Lie down on the floor with your legs straight out and your arms by your sides.   •    Lift your legs straight up to about a 90 degree angle, using your abs and hip flexors.   •    Make sure to keep your legs straight, back flat to the ground and core tight.   •    While keeping tension on your abs, lower your legs  back down without touching  the floor and repeat.

•    Lie on your back with your knees bent and feet flat on the floor.    •    Extend your arms behind your head, keeping your arms in a straight line.   •    While maintaining straight arms, contract your abdominals and lift the medicine ball forward towards the ceiling by raising your head, neck and shoulders off the floor.   •    Slowly return to the initial position and repeat.

•    Grasp the dumbbell in each hand with an overhand grip (palms facing in towards your body).   •    Squat down by bending your knees and drawing your hips back so that your upper thighs are parallel to the floor and knees are inline with your toes.   •    Return to upright position by almost fully extending your knees and hips, while pushing through your heels.    •    Remember to keep your chest lifted and back straight, then repeat.

•    Stand under the bar with your feet facing forward about shoulder width apart.   •    Grasp the barbell with a wide grip and let it rest on your shoulders behind your neck.   •    Take the weight off the rack, keeping your back straight, chest lifted and core tight.   •    Squat down by bending your knees and drawing your hips back so that your upper thighs are parallel to the floor and knees are inline with your toes.   •    Return to the upright position by almost fully extending your knees and hips while pushing through your heels.    •    Remember to keep your chest lifted and back straight, then repeat.

•    Fix padded bar slightly above your upper ankle joint below the pad.   •    Keep your trunk tight and back straight.   •    Lift legs until fully extended.   •    Slowly lower the weight keeping tension on the way down without letting the weight stack touch.