Bench Press

Lie face up on the bench, feet flat on the floor. Grip the bar a little more than shoulder width apart. (You can vary the distance to change the exercise.) Lift the bar off the rack and hold it with arms straight up above the chest. Lower slowly until the bar just touches the chest, then extend back to the starting position. For heavy weights, get a spotter to assist you.

   DB Incline Bench Press

Lay on an incline bench with two dumbbells. Put your feet up on the end of the bench. Perform the bench press motion, lowering your elbows to stretch the chest then extending the arms fully.

   Pushups

Regular pushups. Keep your back straight and be sure to go all the way down and all the way up.

   DB Fly

Lay on a flat bench with two dumbbells extended straight up over your chest. Lower the weights to the sides, about chest level. Keep your elbows slightly bent to stretch the chest. Raise to the starting position keeping the elbows in the same slightly bent position.

   Plank

Lie face-down with your elbows in line with your shoulders and bent at a 90-degree angle. You hands can be palm-down or fists. Raise yourself up till you are resting on your toes, elbows, forearms, and hands. Keep your back flat and your abs tight; don't let your butt stick up. Hold the position.

   Side Plank

Lie down on your side. Prop yourself up on your elbow, keeping it in line with your shoulder and bent at a 90-degree angle. Keep your body straight, including your neck, and keep your abs tight. Hold the position and breathe. Your other hand can lay on your thigh or be placed on your hip. Repeat the position on the other side.

   Front Squat

Grasp the bar about about shoulder-width apart palms facing toward you. Snatch the bar up to shoulder level in front of you. Your feet should be about shoulder-width apart. Keeping your head up and your heels down, squat down until your thighs are parallel to the floor, then stand up to the starting position. Repeat the squatting motion.

   Heel Raise

Place the bar behind your head and let it rest across your shoulders. Place your feet shoulder-width apart. Keeping your knees straight, raise up onto the balls of your feet, pause, then slowly lower. To increase the range of motion, stand with a board (2x4) under the balls of your feet.

   Bulgarian Split Deadlift

Place the bar on the floor, 2-3 feet from and parallel to the bench. (You may have to experiment to find your ideal distance.) Place one foot up against the bar, and extend the other back and rest the instep on the bench. Bend your front knee and grab the bar with an overhand grip. Straighten the leg to an upright position, then lower to the starting position. That's one rep.

   Single-leg Squat

Stand on a bench with one foot over the side. Bend your supporting leg and lower your foot towards the floor, raising your arms for balance. Keep your body as upright as possible. Lower yourself until your heel touches the floor lightly, then raise yourself back up. If you can't do this, you can try doing it standing on the floor with one hand on the back of a chair for balance.

   Ab Crunches

Lie on your back on the floor with your knees bent and feet flat. Put your hands to the sides of your head and tuck your chin forward. Slowly raise your upper back off the floor, squeezing your abs and pulling your chest toward your thighs as you exhale. Pause at the top of the movement, then slowly lower as you inhale but do NOT lay your head back. Keep your hands and arms fixed throughout.

   Russian Twist

Sit on the floor holding a weight plate in front of your chest. (You can alternatively use a dumbbell, medicine ball, book, or other object.) Keep your feet together and raise them about six inches off the floor. Rotate your body to the left and extend your arms to touch the plate flat to the floor next to your hip, then immediately lift it, twist, and touch the plate to the floor on the other side. That's one rep. Continue touching the weight on alternating sides, keeping your feet elevated (try to keep your knees straight) throughout the exercise.

   Curling bar Curls

Using the inner grips. curl the bar from your waist up to your chest, keeping your upper body straight. Do not lean back to "cheat" the bar up. May be done with a barbell if a curling bar is not available.

   Tricep Extensions

From either a standing or seated position, grab the bar with an overhand grip using the inner bends in the bar. Hold the bar straight over your head, elbows only slightly bent. Keeping your elbows in position and your back straight, lower the bar behind your head to your full range of motion. Keeping your elbows high, straighten your arms to return to the starting position.

   Reverse Curl

Grab the bar with an overhand grip. Stand with feet shoulder-width apart, arms straight with the bar hanging down in front of you. Keeping your elbows in position, curl the bar up toward your chest, then slowly return to the hanging position. Keep your back straight and the motion smooth.

   Skull Crushers

Lay on a bench with your head on the edge of the seat. Hook your feet around the bench legs for stability. Hold a curling bar by the inner grips in the extended bench press position. Slowly lower the bar until it touches your forehead, then extend it back to the starting position keeping your elbows stationary.

   DB Standing Alternate Curls

Stand with feet shoulder-width apart, dumbbells hanging at sides. Keeping your back straight at all times, bend one arm to curl the weight up toward your chest, rotating your hand so your palm faces you. Raise only until the bicep is no longer under load, then lower slowly as you start the motion with the other hand. Be careful to not jerk your body to "cheat" the weight up.

   Ab Crunches

Lie on your back on the floor with your knees bent and feet flat. Put your hands to the sides of your head and tuck your chin forward. Slowly raise your upper back off the floor, squeezing your abs and pulling your chest toward your thighs as you exhale. Pause at the top of the movement, then slowly lower as you inhale but do NOT lay your head back. Keep your hands and arms fixed throughout.

   Ab Bent-knee V-ups

Lie on your back with your hands above your chest and your feet off the floor with your knees slightly bent. Keep your head forward. This is the starting position. Slowly raise your back off the floor while simultaneously drawing your knees toward your chest, then return to the starting position only until your middle back just touches the floor. Use a smooth motion throughout. Avoid throwing your arms forward--keep them in a fixed position.