Standing with your feet shoulder-width apart, hold a pair of 5-20 l.b. dumbbells at arm's length next to your sides. Your palms should be facing each other and your elbows slightly bent. Without changing the bend in your elbows, raise your arms until they're at shoulder level. Pause, then slowly lower the weights back to starting position. Aim for 12-15 reps.
Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing each other. Set your feet shoulder width apart, slightly bend your knees. Press the weights upward until your arms are completely straight. Slowly lower the dumbbells back to the starting position. Aim for 8-10 reps.
Standing with knees bent and lean forward, with dumbbell in each hand. Bend your right elbow and bring the right dumbbell by your side, your upper arm parallel to the floor. Press the dumbbell back, and as you straighten your arm, rotate it so that your palm faces the ceiling. Rotate it back so that it faces in, and return your arm to the bent position. Repeat and switch arms. Aim for 6-10 reps each arm.
Stand with your feet together, arms at your side. Bend over and place your hands or fingertips on the floor in front of you. Walk your hands forward until you are in a pushup position and do one pushup. Keeping your hands in place, walk your feet forward until they're as close to your hands as possible. That's one rep. Continue moving forward until you've done five or six pushups
Get into pushup position and do a pushup. When you push yourself up, rotate the right side of your body upward, lift your right arm, and roll onto the outside of your left foot. Straighten your right arm so your hand points toward the ceiling. Hold for one second before returning to the pushup position. Repeat, this time rotating left and reaching up with your left arm. That's one rep.