The Move: Chest Flies
Lie on your back with knees, feet flat on the floor. Hold dumbbells over your chest, with your palms facing each other. With a slight bend in your elbows, slowly lower your arms out to your side, but don't let your elbows touch the floor. Squeeze your chest to bring your arms back to start.
The Move: Reverse Flies
Stand with feet close together with a slight bend in your knees. Bend over to a 90-degree angle, keeping your back flat. Hold dumbbells with your palms facing towards each other and raise your arms to your sides until they're at shoulder level. Hold for a few seconds, then lower back to starting position.
The Move: Front Raises
Hold a dumbbell in each hand and raise your arms straight out until they are level with your shoulders. Lower back down to in front of your thighs. Repeat.
The Move: Bicep Curls
Stand with feet shoulder-width apart, toes forward and knees soft (not locked). Place a five-pound dumbbell (or heavier if you can handle it) in each hand, palms facing forward. Slowly exhale and curl the dumbbells toward your chest. Inhale and lower the dumbbells three quarters of the way down, maintaining tension in the biceps. Keep your elbows tucked in at your sides to challenge your muscles even further.
The Move: Plank
Get into a push-up position with your forearms on the floor. Lift your legs and torso up off the ground so that only your toes and the flats of your forearms remain on the floor. Keeping your back neutral and your belly button pulled in, hold this position. Your body should be in a straight linekeep your gaze on the floor (so you don't put stress on your neck) and remember to take deep breaths.