Floor Squat :-

             (A) Stand with feet wider than shoulders and place hands on the floor, ball or a chair (depending on flexibility).

             (B) Bend knees and keeping weight in the heels, lower butt until it's parallel to floor (or as low as you can). Keep abs in and make sure you can see your toes.

Wall Push Up :-
            (A) Stand a few feet away from a wall and place hands on wall at shoulder level, a few inches wider than shoulders.

            (B) Pull the abs in and, keeping back straight, bend elbows and lower body towards the wall until elbows are at 90 degree angles.
Assisted Lunge :-
            (A) Stand in split stance, feet about 3 feet apart using a chair for balance.

            (B) Keeping torso straight, bend knees and lower body towards the floor without allowing front knee to bend over the toe (you should see the tip of your shoe. Push through the heel to come back up. Repeat for all reps and switch legs.

Rear Delt with Good Mornings :-
             Bend at the waist, hands resting on ball or chair for support (if needed), torso parallel to the floor and knees slightly bent. Raise arms out to the sides to shoulder level like an airplane, palms facing down and squeeze the shoulder blades together. Keeping abs in, straighten torso until you're standing upright .

Ball Deadlifts :-
              (A) Stand in front of ball, bend knees slightly and tip from the hips to lower your torso towards ball.

              (B) Grab the ball and keeping back flat and abs in, roll the ball up the legs straightening the torso and squeezing butt until standing. Do NOT round the back or change the angle of the knees. All movement begins at the hips and everything else should stay in place.

Bicep Curl with Lateral Raise :-
                       Stand with feet hip-width apart holding light dumbbells in front of thighs, palms out.

                 (A) Bend elbows and bring weights towards the shoulders (without swinging).

                 (B) Lower back down, turn palms until they face each other   and

                 (C) lift straight out to the sides stopping at shoulder level and keeping elbows slightly bent. Lower and repeat.

Tricep Press :-
                 (A) Stand with feet hip-width apart, holding a light dumbbell in both hands. Extend arms overhead, elbows next to ears, arms straight.

                 (B) Bend elbows and slowly lower weight behind you until elbows are at 90 degrees--keep the elbows in and rightnext to ears. Contract triceps and straighten elbows to beginning.

Concentrate on Abs:-

                  Lie on your back with your hands crossed across your chest or supporting the head, knees bent.  Contract abs to lift shoulders off the floor, bringing  rib cage towards the pelvis. Hold for two counts, then lower slowly to the starting position. Repeat.