Centre Press up
Move your body into a press up position and then bring your feet together so that their are touching, then do the same with your hands and you should have all your body off the floor with your hand directly infront of your chest. Now do a push up in this position.
Normal Press up
A normal push up, remember to keep your body straight throughout the exercise and your hands and feet should be in line with your hands shoulder width apart.
Wide Press up
Put your hands together in a praying position infront of your face and then seperate them apart so that both your arms are in a U shape with your head in the middle then push your arms straight forward, this is the distance that your arms should be apart when doing a wide push up and remember to keep your feet seperated in line with your hands.
Dumb bell crossover
Stand with you feet shoulder width apart and back straight, your Dumb bell in each hand facing inwards infront of your crouch, keep your back and arms straight, then then lift the weights out to the side in opposite directions untill their are in line with your shoulders and then move the weights back to the origanal position.
Stomach crunches
Widge your feet under a heavy object on the floor with your knees bent and your back flat on the floor, raise both your arms together straight out infront of you and sit up untill your hands completely pass your knee, then move back untill your hands have completely passed your knees again and then repeat the process without yoyur shoulders touching the floor.
Right hand overhead tri extension
Pick up your dumb bell in your right hand holding it by the weight side with the bar passing between your thumb and first finger and raise it above your head keeping your arm straight, put your other arm behind your head and surport the other arm, then allow your arm holding the weight to bend so that the weight moves behind yor head untill your arm is totally bent and then straighten.
Left hand overhead tri extension
This exercise is exactly the same as the right hand overhead tri extension but with your left hand instead of your right.
Sevens
Grab your dumb bells in both hands and stand with your back straight and legs shoulder width apart, then curl the dumb bell half way up to your chest and then back down, do this seven times and then left the dumb bell right up to your chest and lower the dumb bell half way down in a curl motion seven times, then complete the exercise by doing seven complete curls from the bottom right to the top and back down again seven times.