Arms   Standing Press with Dumbbells 

Seated Press with Dumbbells 

With palms facing ears, press to straight arm 

position rotating palms to face forward at top of 

Sitting with palms facing ears, press to straight 

movement and return to starting position using a  arm position, rotating palms to face forward at 

slow deliberate motion. 

top of movement returning to starting position. 

Legs   Squat 

Legs   Lunge with Dumbbells 

Standing on board with back straight and head 

With legs shoulder width apart, head up, and 

looking upward, bend knees until thighs are 

back straight, step forward, bending the leg until 

parallel to floor and push upright to starting 

thigh is parallel to floor.  Return to starting 

position. 

position alternating legs. 

Abdominals   Crunch 

Abdominals   Bent Knee Sit Up 

Keeping head and neck in line with spine, 

elevate shoulders and upper back toward 

Bending at waist, curl upper body toward knees 

knees, keeping low and middle back in touch 

crossing arms across chest. 

with floor at all times. 

  2000.  Visual Health Illustrations, Inc.  Do not reproduce without written permission from Visual Health Illustrations, Inc.