Biceps Hammer Curl: Begin by grasping a pair of dumbbells and allow them to hang at your sides with your palms facing each other. Assume a comfortable stance with a slight bend to your knees and press your elbows into your sides, keeping them stable throughout the move. Slowly curl the dumbbells up toward your shoulders and contract your biceps at the top of the move. Then, slowly reverse direction and return to the start position.

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Overhead Triceps Extension: Begin by grasping a dumbbell in your right hand with your feet firmly planted on the floor. Bend your elbow and allow the weight to hang down behind your head as far as comfortably possible. Slowly straighten your arm, keeping your elbow back and pointed toward the ceiling throughout the move. Contract your triceps and then slowly lower the weight along the same path back to the start position. After you have performed the desired number of reps, repeat the process on your left.

Squat: Begin by grasping two dumbbells and allow your arms to hang down by your sides, palms facing your hips. Assuming a shoulder-width stance, slowly lower your body until your thighs are approximately parallel to the ground. Your lower back should be slightly arched and your heels should stay in contact with the floor at all times. When you reach a "seated" position, reverse direction by straightening your legs and return to the start position.