Alternating curl, palms forward

Front of the upper arm and the back of it

1. Stand tall, a dumbbell in each hand, arms straight down, palms turned all the way forward.
2. Tighten your arms, then bend one elbow and bring that dumbbell up close to your shoulder.
3. Lower it all the way down until the arm is completely straight, and as it comes down bring the other one up.

Watch out for Keep your shoulders and elbows pulled down, upper arms touching your sides. Don't let the elbows drift forward.

Alternating curl, knuckles up

Front of the upper arm and the back of it

1. Exactly the same as the first one, but turn your hands over so your knuckles face up and the back of your forearm faces forward.
2. Curl one arm up to the shoulder, lower it fully, alternate.

Watch out for This one feels much harder than it looks. Use the same weight and just do fewer.

Curl from arms out wide

Front of the upper arm, shoulders, upper back

1. Hold both arms straight out to the sides at shoulder height, palms facing up.
2. Bend one elbow and bring the dumbbell in until it's right above your shoulder.
3. Straighten it fully back out, then do the other arm.
4. Turn your head to look towards whichever shoulder is working.

Watch out for Don't let your arms sag below shoulder height. If they drop, stop and rest.

Arm sweep across and behind

Chest and upper back

1. Stand tall, arms slightly bent, hanging down.
2. Sweep your left arm across the front of your body as far to the right as it will go, keeping the upper arm close to your chest, and turn your face to the left.
3. At the same time push your right arm behind you, as far to the left as it will go.
4. Pause for a second, then swap: right arm in front, left arm behind, head turned to the right.

Watch out for Keep your shoulders square and don't swing. The pause at the end of each rep is the point.

Full breath, standing

Ribcage, diaphragm, deep stomach muscles

1. Stand with arms by your sides, shoulders rolled slightly forward, chest sunk, and push all the air out of your lungs.
2. Breathe in slowly through your nose and fill your lungs completely, letting your belly push out as you fill.
3. Breathe out through your mouth, drawing your belly in and lifting your chest up tall.

In through the nose, out through the mouth.

Watch out for No dumbbells for this one. Go slowly enough that you don't get light-headed.

Alternating overhead press

Shoulders, upper back, back of the upper arm

1. Stand tall with both elbows bent, dumbbells at shoulder height, palms facing in towards each other.
2. Push one dumbbell straight up overhead so your arm finishes in a straight line with your body.
3. Bring the elbow back down close to your side and slightly behind you, then press the other arm.

Watch out for Keep your head and body upright and your chest open. Don't lean back to help the weight up.

Alternating front raise

Front of the shoulder, upper back

1. Stand tall, arms straight down in front of your thighs, chest pressed forward.
2. Raise one straight arm forward and up to shoulder height.
3. As that one comes down, the other goes up. Keep them moving in opposite directions like a slow seesaw.

Watch out for Keep both arms perfectly straight, and don't let the dumbbell touch your thigh at the bottom.

Wrist bends

Forearms

1. Stand tall with your hands about six inches out from your sides, holding the dumbbells.
2. Bend your hands up at the wrist as far as they go, then down as far as they go.
3. Squeeze the forearm muscles hard through the whole movement.

Watch out for Your elbows must not bend. Only the wrist moves.

Big slow arm circle

Shoulders, upper back, chest

1. Start with arms down in front of your thighs.
2. Raise both arms slowly out to the sides and up until the hands meet above your head, opening your chest as you go and following your hands with your eyes.
3. Hold there for a moment, then bring the arms slowly back down the same way.

Breathe in the whole time your arms are rising. Breathe fully out as they come down.

Watch out for Slow is the whole exercise. If you can do it fast, you're not opening your chest.

Bend forward and reach back

Lower back

1. Stand tall with feet together.
2. Bend forward from the hips — the hip is the hinge, not the waist — and reach for a spot on the floor about a foot in front of your toes.
3. Come back up and keep reaching upward and slightly backward, letting your hands lead the way.

Breathe in on the way up, out on the way down.

Watch out for If your lower back is at all sore, reach only as far as is comfortable and don't bounce at the bottom.

Lunge and punch, left foot forward

Back of the upper arm, shoulders, thighs, sides of the back

1. Stand tall with your right foot turned out to the right and your left foot pointing forward.
2. Bend your right arm so the forearm is horizontal with the elbow tucked in at your side. Press your left arm firmly against your side. Look straight ahead.
3. Lunge forward about three foot-lengths with your left foot so the left knee bends and the right leg stays straight, and at the same moment punch the right dumbbell forward, reaching the shoulder as far forward as you can.
4. Come back briskly to the start, bringing the left knee back beside the right.

Watch out for Punch and lunge at the same time, and land with the front knee over the foot, not past it.

Lunge and punch, right foot forward

Back of the upper arm, shoulders, thighs, sides of the back

1. The same movement, the other way round.
2. Left foot turned out, right foot forward, left arm bent and ready.
3. Lunge forward with the right foot and punch the left dumbbell forward.
4. Come back briskly to the start.

Watch out for Do the same number on this side as the other one, even if it feels weaker.

Push-up from the knees

Back of the upper arm, chest, shoulders, trunk

1. Lie face down and put your hands flat on the floor under your shoulders.
2. Only your hands, knees and toes touch the floor.
3. Press slowly up, keeping your knees on the floor, until your arms are straight.
4. Bend your arms and lower yourself slowly back down.

Breathe in as you press up, out as you come down.

Watch out for Keep your body in one line from knees to head. Don't let your hips sag or stick up.

Alternating leg lower

Lower stomach

1. Lie on your back with your hands clasped behind your head and your head lifted slightly off the floor.
2. Draw your right knee up towards you as far as it will go, toes pointing down.
3. Lower and straighten that leg, toes pointing up, stopping just before the heel touches the floor.
4. As the right leg lowers, the left one comes up.

Watch out for Stop the heel just short of the ground. If your lower back arches off the floor, keep the legs higher.

Sit back and reach through

Stomach and lower back

1. Sit on the floor and lean back with your arms stretched out behind and above your head, going back as far as you can without losing your balance.
2. Fill your lungs.
3. Reach slowly forward until your hands pass your toes, pushing all the air out of your chest as you go.
4. Pause, then return to the start, breathing deeply in.

In at the back, out as you reach forward.

Watch out for Move slowly. This one is about control, not about how far you get.

Full breath, lying down

Ribcage and lungs

1. Lie flat on your back, full length, hands resting on your thighs.
2. Raise your arms slowly over your head until they're fully stretched out behind you, breathing in the whole way.
3. Pause for a moment with your chest completely full.
4. Bring your arms slowly back to your sides, pushing every bit of air out.

In as the arms go back, out as they return.

Watch out for This is a rest as much as an exercise. Don't rush it to get to the end of the session.

Deep squat on the toes

Backside, thighs, calves

1. Stand tall, then rise up onto your toes.
2. Push your knees out to the sides and sit all the way down onto your heels, keeping your body completely upright.
3. Stand back up by straightening your legs.

Watch out for Hold onto a chair or a wall for balance until this feels steady. Most beginners need to.

Squat with feet flat

Backside, thighs, front and back of the thigh

1. The same movement as the one before, but set your feet about a foot apart.
2. Keep your heels flat on the floor the whole time.
3. Sit down as far as you comfortably can, then stand back up.

Watch out for If your heels lift off the floor, widen your feet a little or don't go as deep.

Side bend with elbow lift

Sides of the waist, arms and shoulders

1. Stand tall with a dumbbell in each hand.
2. Bend to the left as far as you can without leaning forward, reaching your left hand down past your knee.
3. At the same time bring your right hand up under your right armpit and lift that elbow as high as it will go.
4. Come back up and do the same to the other side.

Watch out for Straight sideways only. The moment you lean forward, the waist stops working.