This exercise focuses on working your arms and shoulders.

STEP #1: Start by grabbing two light dumbbells ... one for each hand.

STEP #2: Next stand tall with your feet about shoulder-width apart with your toes pointing forward ... and your knees slightly bent [to avoid an over-excessive movement of your body].

STEP #3: Bend your elbows and lift the dumbbells so that they are shoulder level ... palms facing toward one another.

STEP #4: Extend your right arm/dumbbell up and out above your head.

STEP #5: Return it to shoulder level at the same time you extend your left arm/dumbbell up and out above your head.

STEP #6: Return your left arm/dumbbell to shoulder level at the same time you extend your right arm/dumbbell up and out above your head.

STEP #7: Repeat this movement alternating between right and left.

This exercise is a double whammy! It works your full body: upper and lower

STEP #1: Start by holding one dumbbell in your right hand ... elbow bent ... palm facing your right shoulder.

STEP #2: Stand tall with your feet about shoulder-width apart with your toes pointing forward.

STEP #3: You are going to squat back/down. As you do, concentrate on placing most of your weight through the heels of your feet. If you keep that in mind as you squat, you will eliminate the common errors of coming up on your toes and/or allowing your knees to jut out in front of your toes.

STEP #4: As you bend your knees to squat back, slowly lower your right hand holding the dumbbell so that your arm is fully extended between your legs.

STEP #5: As you stand back up from the squat position, bend your right elbow and bring the dumbbell back so that your palm is facing your right shoulder.

STEP #6: Next you are going to lift the dumbbell above your head while twisting it so that your right palm is facing forward. Be careful not to over twist your arm. As you lift the dumbbell above your head, slowly redistribute all of your body weight onto your right leg ... lifting your left leg in the process.

STEP #7: Next slowly lower the dumbbell so that your palm is facing your shoulder ... at the same time, lower your left leg ... redistributing your body weight onto both legs.

STEP #8: This brings you to our starting position. Repeat for 10-15 repetitions ... switch sides and repeat for the same number of repetitions.

STEP #9: Rest and Repeat.

This exercise is a double whammy! It works your full body: upper and lower

STEP #1: Start by holding one dumbbell in your right hand ... elbow bent ... palm facing your right shoulder.

STEP #2: Stand tall with your feet about shoulder width apart and your toes pointing forward.

STEP #3: You are going to squat back/down. As you do, concentrate on placing most of your weight through the heels of your feet. If you keep that in mind as you squat, you will eliminate the common errors of coming up on your toes and/or allowing your knees to jut out in front of your toes.

STEP #4: As you bend your knees to squat back, slowly lower your right hand holding the dumbbell so that your arm is fully extended between your legs.

STEP #5: As you stand back up from the squat position, bend your right elbow and bring the dumbbell back so that your palm is facing your right shoulder.

STEP #6: Next you are going to lift the dumbbell above your head while twisting it so that your right palm is facing forward. Be careful not to over twist your arm.

STEP #7: Next slowly lower the dumbbell so that your palm is facing your shoulder.

STEP #8: This brings you to our starting position. Repeat for 10-15 repetitions ... switch sides and repeat for the same number of repetitions.

STEP #9: Rest and Repeat.

This exercise works your triceps [the backs of your arms].

STEP #1: Stand with your feet about shoulder-width apart [to help avoid your body from swaying during this exercise].

STEP #2: Grab one dumbbell and lift it over your head until both arms are fully extended.

STEP #3: Keeping your upper arms/elbows next to your ears, hold the dumbbell over your head ... keeping the palms of your hands facing the ceiling.

STEP #4: Lower your forearms behind your upper arms by bending your elbows.

STEP #5: Be careful throughout this movement to avoid hitting the dumbbell on your back and/or head.

STEP #6: Raise the dumbbell over your head by extending your elbows and by straightening out your arms.

STEP #7: Repeat this movement for 10-15 repetitions.

STEP #8: Rest and repeat.

NOTE: If you have problems keeping your body stationary, you might consider using a seat with back support to perform this exercise.

NOTE: Your upper arms should remain stationary throughout this exercise ... and only your forearms should move.

The Speed Skater exercise works your shoulders, back, abs, butt, and legs ... while you boost your energy and raise your heart rate.

STEP #1: Start in the Plie Squat [AKA: Sumo Squat] position. Your legs will be about 2-3 feet apart with your toes turned out.

STEP #2: Keep facing forward with your neck maintaining alignment with your spine.

STEP #3: Start by holding one dumbbell in your right hand.

STEP #4: Push your hips back slightly ... while bending over ... hinging at the hips.

STEP #5: Lunge to the left ... while bringing the dumbbell in your right hand close to your left foot.

STEP #6: Switch the dumbbell from your right hand to your left hand ... in the middle of the movement.

STEP #7: Next lunge to the right ... while bringing the dumbbell in your left hand close to your right foot.

STEP #8: This should be a fluid movement.

NOTE: You are really going to feel your inner thighs engaging during this exercise.