The Should Shrug is an isolation exercise that involves the movement of the shoulders. This upper-back exercise has a very small range of motion. The shoulder shrug exercise involves lifting your shoulders toward your ears. This is a basic movement with a small range of motion [only a few inches]. The range of motion varies from person to person, depending on a person's flexibility. The shoulder shrug exercise mainly targets your traps and the muscles in your neck.

STEP #1: Hold dumbbells in each hand allowing your arms to hang beside your thighs naturally.

STEP #2: Pull your shoulder blades down and back.

STEP #3: Keep your wrists and elbows straight and your head in alignment with your spine [do not pull your head forward or relax it backward].

STEP #4: Keep your torso erect throughout the movement; do not allow your back to arch.

STEP #5: Pull your belly button into your spine to engage your abdominal muscles and to help stabilize your torso.

STEP #6: Exhale and lift your shoulders toward your ears. Pause for a count and then slowly lower your shoulders to starting position. Do not sloppily allow your shoulders to drop back down. Maintain control of the movement in both directions.

STEP #7: Repeat. 

NOTE: Start with a lighter weight until you are sure of the proper form. As you build strength, you can add weight and/or repetitions.

Tick Tocks with Arm Lift received its name because it mimics the motion of the hand on a Grandfather clock (kind of). The exercise works your back along with your obliques (AKA: The Love Handles) ... and adds the arm as a bonus bonus.

STEP #1: Stand tall holding a dumbbell in each hand. You can actually execute the movement without any weight. Tighten your core throughout this entire exercise [booty, belly, back ...].

STEP #2: Lower the weight that you are holding with your right hand straight down the side of your right thigh ... getting as deep of a bend as your body will allow. Be cautious at first because you want to understand your limitations ... without straining your back/body. As you bend to the right, lift your left arm/dumbbell up the side of your body.

STEP #3: Straighten your body so that you are standing straight and tall ... and both dumbbells are at arm's length.

STEP #4: Bend your body the opposite direction ... lowering the weight that you are holding in your left hand down the side of your left thigh. Once again bend as deep as your body will allow without straining your back/body. As you bend to the left, lift your right arm/dumbbell up the side of your body.

STEP #5: Straighten your body so that you are standing straight and tall ... and both dumbbells are at arm's length.

STEP #6: Repeat.

NOTE: This should not bother your back. If it does, stop doing it. This exercise is going to increase your range of motion, tighten your core [abs, bum, obliques], and help increase your balance.

The Standing Tick Tocks received its name because it mimics the motion of the hand on a Grandfather clock [kind of]. The exercise works your back along with your obliques [AKA: The Love Handles].

STEP #1: Stand tall holding a dumbbell in each hand. You can actually execute the movement without any weight. Tighten your core throughout this entire exercise [booty, belly, back ...].

STEP #2: Lower the weight that you are holding with your right hand straight down the side of your right thigh ... getting as deep of a bend as your body will allow. Be cautious at first because you want to understand your limitations ... without straining your back/body.

STEP #3: Straighten your body so that you are standing straight and tall.

STEP #4: Bend your body the opposite direction ... lowering the weight that you are holding in your left hand down the side of your left thigh. Once again bend as deep as your body will allow without straining your back/body.

STEP #5: Straighten your body so that you are standing straight and tall.

STEP #6: Repeat.

NOTE: This should not bother your back. If it does, stop doing it. This exercise is going to increase your range of motion, tighten your core [abs, bum, obliques], and help increase your balance.

The lunge is a great exercise for developing your thighs and for strengthening your hips. It's also known as the classic butt lifter. The split stance of this exercise also adds an additional balance challenge ... making your lower body work even harder so you don't tip over. The bicep curl works your arms ... focusing on your biceps.

STEP #1: Start by standing tall with your feet together ... holding a dumbbell in each hand ... allowing your arms to dangle straight down. 

STEP #2: Take a big step forward with your right foot. Most people try to place one foot in front of the other [as if they are stepping on a balance beam] ... but it is better to keep a little distance between your feet/stance.

STEP #3: Once you have established your stance and assured your balance, slowly bend both knees ... lowering your body straight down until both knees make 90-degree angles. Make sure your front knee stays in line with your ankle [do not allow your knee to go past your toes]. At the same time, lift the dumbbells by bending your elbows ... keeping those elbows glued to your sides.

STEP #4: Push down through your front heel as you slowly stand back up. As you stand back up, slowly lower the dumbbells to starting position.

STEP #5: Repeat an equal number of repetitions on your left leg.

NOTE: Make sure that you maintain your balance by taking a wider stance when you step forward. Also if you imagine most of your weight being pressed through your front heel, you will avoid forcing your knee forward and beyond your toes. Remember to keep your elbows locked to your sides.