Shoulder Press (Shoulder Muscles)
From a standing position, legs slightly bent with the dumbbells at shoulder height, extend the arms and then lower back to the start position. Keep the back straight and do not use the legs to assist.
Bicep Curl (Bicep Muscles)
From a standing position, legs slightly bent rest the dumbbells on the front of the thighs, bend the elbows whilst raising and turning the dumbbells to top of the chest.
Return to the starting position.
Keep the back straight and do not use the legs to assist. Keep the elbows in to the side of the body.
Tricep Curl (Tricep Muscles)
From a standing position, feet shoulder width apart grasp the bar with an overhand grip. Extend the arms until they are virtually straight. Return to the start position.
Keep the elbows tucked in to the side of the body
Do not use the back and legs to assist.
Sit-ups (Abdominal Muscles)
Lie on a mat, bend the legs, put your hands just below your ears, draw your belly button in towards your spine by contracting your abdominals. Slowly raise your shoulders up towards your knees whilst keeping your lower back on the mat. Perform slow controlled movements - do not jerk. Imagine you have a tennis-ball between your chin and chest so that you maintain a neutral spine.
Dorsal Raises (Lower-Back Muscles)
Start with the body face down and flat on a mat, keep your hips and feet firmly on the mat and raise your upper body only very slowly and lower in the same manner.