Windmills Stand with your feet together and raise your arms to shoulder height so that your body forms a T. To perform the exercise, raise your arms upward into a V then rotate them back and down in a 360-degree motion. Repeat the motion continuously for 20 rotations, then switch the direction of the windmills and repeat 20 times. Tricep Kickbacks Stand with your feet together and hold a dumbbell in each hand. Bend your knees slightly, and, keeping your back straight, bend forward at the waist until your stomach is nearly parallel to the floor. Keep your head up. Bend at the elbows and hold the weights in front of your chest. To perform the exercise, extend your arms backward, contracting your triceps. Hold the position for 2 seconds, then return slowly to the starting position. Perform 3 sets of 10 reps with 1 minute of rest in between. Overhead Tricep Extension Stand with your feet shoulder width apart and hold a dumbbell between your hands behind your head with your elbows bent so that the bottom disc is resting at the base of your neck. Then, simply straighten your arms over your head, engaging your triceps, until your arms are fully extended. Lower the weight back to the starting position. Perform 3 sets of 10 reps with 1 minute of rest in between. Bent Over Row Stand with your feet shoulder width apart and hold a dumbbell in each hand. Bend your knees slightly and, keeping your back straight and head up, bend forward at the waist until your stomach is nearly parallel to the floor. Allow your arms to fully extend in front of your thighs. To perform the exercise, pull the dumbbells up to your ribs using only your arms. Slowly lower back to the starting position. Perform 3 sets of 10 reps with 1 minute of rest in between. Shoulder Press Stand with your feet shoulder width apart and a dumbbell in each hand. Then, bend your elbows and raise the dumbbells to just above your shoulders, palms facing forward. To perform the exercise, push the weights up as far as you can. Once your arms are fully extended, slowly lower the weights back to the starting position. Perform 3 sets of 10 reps with 1 minute of rest in between. Push Ups Begin on the floor on all fours with your arms fully extended beneath your shoulders, legs extended behind you, propped up on your feet. Keeping your elbows within 45 degrees of your body, lower your chest to within a couple of inches of the floor. Push through the heels of your hands to raise your body to the starting position. Perform 3 sets of as many reps as you can.