Squat
Preparation – Hold arms out. Hold/wear a back pack for more weight if you desire.
Execution - Descend until thighs are just past parallel. Extend knees and hips until legs are straight. Keep your back straight. Do not hunch over. Stand back up and repeat until legs burn with pain. Wait two minutes between sets.
Lunge
Preparation – Hold bags or cans if you desire.
Execution - Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg.
Back Lunge – same as Front lunge except step backward.
Chair Dip
Preparation - Mount a sturdy chair that is against a wall (unlike the picture). Put feet up on another chair after your arms gain some strength.
Execution - Lower body until slight stretch is felt in shoulders. Push body up until arms are straight. Repeat.
Bicycle –
Preparation - Lie face up on the floor and lace your fingers behind your head.
Execution - Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a 'pedaling' motion.
Curls –
Preparation – Find something to hold in each hand (bean cans, bags of rice). After your arms get stronger you may want to invest in some simple dumbbells (can sometimes be found in a thrift store).
Execution – Make a right angle with arm as shown. Curl arm, and then return to right angle.
Preacher Curl –
Preparation – Find a sturdy chair. Find something to hold in each hand (bean cans, bags of rice). Sit in chair backwards holding items in each hand.
Execution – Use only one arm at a time (unlike in picture) unless you have a barbell. Let arm extend down. Lift item back up to a 45 degree angle. Repeat until you can’t lift item anymore.
Leg Lift –
Preparation - Lie on the floor, legs straight out, hands holding onto the leg of a couch. Execution - Lift your legs straight up (not bending your knees at all) until they are at a ninety degree angle (or close). Lower