The exercises in this section will tone, strengthen and increase the muscle endurance. There will be an increase of your heart rate and blood flow. Take about 20-30 seconds of rest between each exercise. Adjust according to your fitness level. Push-ups (Beginners)

If unable to push body weight in this fashion, leave knees in contact with the floor throughout the exercise. Do 10- 35.
Push-ups (Advanced)

This exercises the chest, shoulders and arms. While lying in the prone position, place hands directly next to the shoulders palm down. Keeping as straight as possible, extend arms so body is supported only by the hands and toes. Slowly lower body by bending arms until chest just touches the floor. Extend arms returning to the upright position. Do 10-35.
Shoulder Raise (Shoulder, Upper back)

Standing in an erect position with feet apart, raise arms directly up from sides as far as allowed by flexibility. Lower slowly. Weighted objects in each hand will increase the benefit. (Towels, books, shoes, loaded hangers). Do 10-30.
Seated Dips (Shoulders, arms)

Place hands on the edge of the bed or chair, palms down and about shoulder width apart. Extend legs out in front and lower your body by bending arms as far as flexibility will allow, then return to the starting position by extending arms. Do 5-30.
Towel Pull (Upper Back)

Roll a towel and place one or both feet in the middle. Pull hands tight to the chest at the same time resisting with the foot and leg. Reverse the procedure , extending the leg and resisting with the hands and arms.
Sit-ups (Beginners) Abdomen

Lay on back with knees bent and hands on abdomen. Tuck chin, curl upper body, lifting shoulders off the floor. Return slowly to starting position.
Sit-ups (Advanced)

Lay on back with feet in chair. Place hands on top of head, draw elbows between knees and sit up. Slowly return to start. Increase difficulty by placing body close to chair and twisting at the top of the sit-up.
Back Tightener (Low back and buttocks)

Lay face down and spread eagle. Try to raise arms , legs and chest as much as possible off the floor. Count to six slowly and return to the starting position carefully. Rest for a count of six, and repeat up to six times.
Lower Body (Hip, Buttocks, Thighs, Calves)

Stand erect with hands on back of head and feet apart. Stride forward until other knee just touches the floor and push back up immediately. Alternate right and left leg. Do 5-15 on each leg.

Cool Down 2-3 minutes
This should be similar to the warm up, but done at an easy pace.