Seated Knee-up
Sit on the edge of a stable chair or bench, grasping it at your sides to stabilize your body. Lean back slightly and extend your legs down and out in front of you. With your legs together and toes pointed, bring your knees in to your chest in a smooth motion as you curl your upper body slightly forward at the same time.
Training Tip: Raising your feet increases the level of difficulty.

Crossover Crunch
Lying faceup on the floor, bend your knees and support your head and neck with your hands. Lift your torso and cross your shoulder toward the opposite knee, alternating side to side.
Training Tip: Make sure your lower back stays flat on the floor to avoid injury. You don't need to actually touch your elbow to your knee.

Crunch
Lie faceup on the floor with your calves up on a bench so that your hips and knees form 90-degree angles. Cross your arms over your chest. Curl your torso up by contracting your abs, simultaneously pressing your lower back into the floor. This is a very small movement: Your shoulder blades should rise only 1-2 inches. Hold for a brief second and slowly lower to the starting position.
Training Tip: Don't relax between repetitions; keep constant tension on your abs. You can put your hands lightly behind your neck or place them overhead to make the movement more difficult, but don't pull on your head.

Dumbbell Squat
Stand holding dumbbells at shoulder level. Place your feet slightly wider than shoulder-width apart, feet angled slightly outward. With your chest high, head up and back slightly arched, bend your knees and hips as if you're sitting back in a chair until your thighs are parallel to the floor. Reverse the motion by driving through your heels and pressing your hips forward to return to the starting position.
Training Tip: To maximize glute involvement, use a wider stance and descend until your thighs are 2-3 inches below parallel.

Dumbbell Lunge
Stand upright and hold a dumbbell in each hand, keeping your upper body erect. Begin by stepping forward, bending your front knee and allowing your body to descend toward the floor. Your trailing knee should never touch the ground; your front knee should be over your heel. Push up through the heel of your front foot to return to a standing position. Do all reps for one side first or alternate working legs.
Training Tip: To avoid excessive stress on your knees, don't allow your working knee to move past a 90-degree angle.

Dumbbell Stiff-Legged Deadlift
Stand with your feet about shoulder-width apart. With a dumbbell in each hand, bend your knees slightly and lean forward at your waist, keeping your lower back arched. Don't round your back during the exercise. Lower the dumbbells smoothly to about mid-shin, keeping them close to your body. Push your hips forward to rise back up and repeat.
Training Tip: Don't bounce or jerk the weight. Lower the dumbbells slowly, then pause for a maximum stretch. Don't overstretch and cause your lower back to round.

Flat-Bench Dumbbell Press
Grasp a pair of dumbbells and lie back on a flat bench, holding the weights just outside your shoulders, palms facing forward. Plant your feet firmly on the floor. Forcefully press the weights up in an arc above you, exhaling as you pass the midpoint. Squeeze your chest at the top (but don't lock out your elbows), then lower the weights under control to the starting position.
Training Tip: Keep your back flat against the bench pad; don't arc it in an effort to lift weights that are too heavy to handle.

Seated Dumbbell Press
Sit on a low-back seated bench with a pair of dumbbells. Hold them outside your shoulders, palms facing forward, head up. Press the weights up in an arc until your arms are fully extended overhead, then lower to shoulder level and repeat.
Training Tip: As the weights come together at the top, don't let them bang together, which briefly removes the muscular tension.

Overhead Triceps Extension
Grasp a light dumbbell in your right hand and sit at the end of a flat exercise bench. Place your left hand on your hip and extend your right arm straight upward from your shoulder, your palm facing forward throughout the movement. Keeping your upper arm motionless, allow the dumbbell to travel backward and downward in a semicircular arc to as low as possible. Use triceps strength to move it back along the same arc to the starting position. Repeat. Be sure that you do an equal number of sets and reps for each arm.
Training Tip: You can also move the weight diagonally across your body rather than directly to the rear.

One-Arm Dumbbell Row
Begin with one hand and knee on an exercise bench, opposite foot on the floor and head up. Hold a dumbbell at arm's length
in your free hand, palm facing in. Forcefully pull the dumbbell straight up into your hip, pulling your elbow as far back behind you as you can. Lower back to the starting position. Train both sides.
Training Tip: Don't twist your torso to pull the weight up, the momentum you'd generate takes away from the muscle action.

Seated Dumbbell Curl
Sit on a bench with a dumbbell in each hand. Start with your arms at your sides, palms facing in. Contract your biceps to lift one dumbbell upward; while doing so, twist your palm so that it faces up when you reach a full contraction. Your elbow should remain by your side throughout the lift. After squeezing your biceps at the top, slowly lower the weight and twist your wrist so that your palm again faces your thigh at the starting position. Alternate arms for reps.
Training Tip: Don't swing your body to get the weight up. You can also do the exercise with both arms simultaneously.

Walking Calf Raise
Grasp a dumbbell in each hand and stand erect with your arms hanging down at your sides. Walk across the floor being sure to rise as high as possible on your toes with each step. Continue walking until you feel that your calves are comfortably fatigued.
Training Tip: Once your calves are fully warmed up, you can actually hop a little on each repetition.