Instructions:  Either a chair or bench can be used.  Start sitting up straight on the chair, knees bent at a 90 degree angle.  Arms straight (don't lock the elbows), hands on edge of chair with fingertips facing out.  Slide forward so the buttocks are no longer on the chair, bend elbows slowly lowering body toward floor. Keep your back straight (don't let it arch). Return to starting position and repeat..

Instructions:  Begin by laying flat on your back with with one leg crossed over the opposite knee.  Head is resting in your hands with your elbows pointing out to the sides.  Contract your stomach and lift up while bringing your upper body toward your legs.  At the same time contract your lower abdominal muscles and bring your legs in toward your chest. Return to starting position, repeat and then switch legs.  

Instructions:  Begin by standing tall, feet hip-width apart, knees slightly bent.  With weights in hand bend elbows 90 degrees, with palms facing each other and elbows tight against your waist.  Keeping the 90 degree bend, slowly raise your arms out to the side until your elbows are parallel with your shoulders.  Return to start position and repeat.

Instructions:  Stand tall and position resistance band across upper back.  Grasp one end of band in non-exercise hand and place hand on stomach area. Grasp other end in exercise hand.  Band should go around your upper back, across outside of upper exercise arm. Extend exercise arm out away from body. From here pull band across front of body at chest height. Return to starting position and repeat.  Then perform on the opposite arm.