Stand straight with the feet shoulder- width apart. Take 5- pound dumbbell and hold in both the hands. Keep the hands in front of the hips with palms facing outside. Bend the left arm to 90 degrees such that the left arm gets parallel to the floor. Now, curl the right hand towards the shoulder and then bring back to the starting position. Keep the left arm in place. Do eight curls with the right arm. Keep the elbows near the ribs. Now, do it with the left arm.
Get into the pushup position. Put the weight on the forearms and toes. Align the elbow on floor under the shoulders. Make straight line from head to heels. Hold the position for about 20 seconds. Now place the knees on the floor and rest for 30 seconds. Repeat this three times.
Balanced Core Strengthener
Stand straight and keep your feet hip-width away from each other. Step forward with left leg and lift the right leg behind, bend forward raising the arms over head. Hold this position for 20 seconds and relax for thirty seconds. Keep the hips squared and the arms close to the ears. Lift the back leg up to the height of the hip or more. Repeat it about 6 to 10 times, alternating he legs.
Pullovers with Dumbbells
Either lie on a couch cushion or exercise bench. Hold a 5 pound or 8 pound dumbbell in the hands. Extend the arms over the chest. Now, lower the weight behind the head slowly and then return it back. Do about 15 reps. You can also raise your legs and bend the knees 90 degree for a tougher exercise.
Push- Up on a Ball
Lie on the exercise ball on abdomen. Walk the hands forward on floor until it rests under the thighs. Bend the elbows and pull the navel inside towards the spine. Now, lower the upper body to the floor and stay in this position for about 3 seconds. Now push up till the elbows are straight. Keep the head and spine aligned. Start with five reps and gradually increase up to 15 reps. Rest for a minute and then perform the second set.
Traveling Power Squat
Stand straight. Hold a 5 pound or 8 pound dumbbell in both the hands, horizontally in front of the rib cage. Get into squat position and stay there for 2 seconds. Now, jump lifting the dumbbell over the head. Extend the arm fully. Get back to the starting position.
Hold the bar with the hands at shoulder width distance. Keep the arms straight towards the floor. Keep the elbows one inch away from both the sides. Start by curling the bar towards the chest. Do not move the back or elbows. When the arms reach the front of your chest, contract the arms. Lower the barbell down to the floor, resist the weight and give a stretch.
Inclined Dumbbell Curl
Lie down on an inclined bench holding dumbbells in both the arms. Now, extend both the arms down and back. Curl the dumbbells up and out with both the hands. Turn the wrists when the weights reach up. Now, slowly return to the position from where you started.
One-Arm Dumbbell Preacher Curl
For this exercise you would need a rectangle preacher table. Hold the dumbbell with an underhand grasp. Lock the elbows, in an extended position, at a place on the bench. Now, slowly curl the dumbbell. Try touching the shoulder of the side you are working.
Fix both the elbows at the side of the body. Place the palms facing each other, i.e., in neutral position. Now, curl the arm up same way as you do a normal dumbbell curl. Slowly bring the dumbbell down and repeat.