The Move: Push-ups
From a face-down position, place your hands slightly wider than shoulder-width apart. Place your toes or knees on the floor, and try to create a perfect diagonal with your body, from the shoulders to the knees or feet. Keep the glutes and abdominals engaged. Then lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout. Note: Your chest should be the first body part to hit the ground.
The Move: Tricep Dips
Start by lying on your back. Bending your knees, place your feet about a foot away from your butt, heels down; toes pointed up. Place your hands flat behind you, fingertips pointing towards your back, elbows tucked against your sides. Bend your arms and lower your body until your upper arms are parallel to the floor. Your hips should drop straight toward the ground, but try not to let your butt sit on the floor.) Hold for a beat, then push up through your palms to straighten your arms and repeat.
The Move: Single-Arm Bent-Over Rows
Take a slight bend in your knees and bend forward, keeping your weight in your heels to steady yourself. With a flat back and your arms hanging below you, perform a "row" by pulling one dumbbell back, arm bent and your elbow close to your ribs until the weight reaches your armpit. Try to keep your body as still as you can to challenge your core muscles even more. Repeat on opposite side to complete one repetition.
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: Hammer Curls
Follow the same directions for the Bicep Curl, but instead of facing your palms forward, face them in towards your body.