Start by standing with the weight at the shoulders. Squat down, leading out with your hips, and making sure your knees don’t go past your toes. Press up with your hips, while at the same time pressing the dumbbells above your head. Squat down, while at the same time lowering the weight back to the shoulders.
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Take a large step forward, taking care that your knee does not go past your toe. Push back up into standing position, while at the same time curling both arms. Repeat with alternating legs.
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Standing, hands at sides, lunge side sideways, while at the same time raising your arms sideways from your body. Take care not to allow your knee to go past your toes, and ensure your palms face forward at the top of the movement.
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Start leaned over, weight in one hand, and back flat. Pull the weight towards you keeping the elbow tucked in. When the weight reaches your torso, slowly turn outwards and then extend the weight towards the ceiling.
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On the floor, in push up position supporting your weight on dumbbells. Push up, and at the top, complete a one-armed row. You may do knee push ups if you wish, with no weight to start. Keep your back flat. Repeat alternating rowing arm.
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One knee up, one knee straight, weight on chest (optional), curl torso forward just until your shoulder blades come off the floor. At the halfway point of your repetitions, switch raised knee.
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Version 1: On the floor, with forearm flat on floor, knees bent with lower leg flat on floor. The rest of the body is flat as if it were a board of wood. HOLD FOR MAXIMUM TIME (10-30+seconds). Repeat on the other side. Always start with your weak side and only hold stronger side as long as your weak side. Once you can do each side for 30 seconds, move to the next version.

Version 2: As above, only instead of knees, only feet are touching

Version 3: As in Version 2, now with your non-supporting arm raised sideways (with or without weight)

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Version 1: Lying on your front side, raise right arm up keeping it straight, and simultaneously raise your left leg up keeping it straight. HOLD FOR 5-10 sec. Alternate sides. Once you can do 10 times each side for 10 seconds, move to the next version.

Version 2: As in Version 1, only starting on hands and knees. Take care to look forward (not down) and keep raised arm and leg flat as a table.

Version 3: As in Version 2, only keeping your knee off the floor, and only supporting your weight with your opposing hand and foot.

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