Perform this 5-minute exercise program after a 5 minute light cardio warm-up three times per week. Expect to see results within 1 month. 1. Bicep Bends Stand with your feet shoulder width apart and hold a dumbbell in each hand with your arms at your sides. To perform the exercise, lock your elbows and raise your forearms arms to chest level, then raise the weights to face level, keeping your elbows locked. Your arms should be at a 90-degree angle. Lower the weights back to the starting position. Repeat the exercise in a slow and controlled manner as many times as you can in 30 seconds. 2. Tricep Dips Squat in front of a chair or bench and clasp the edge with your hands, fingers facing your body. Your thighs should be nearly level with the chair. To perform the exercise, bend your elbows and engage your triceps to lower your pelvis towards the floor. Before your bottom reaches the floor, push through your hands to raise your body back to the starting position. Inhale as you lower and exhale as you raise. Repeat the exercise in a slow and controlled manner as many times as you can in 30 seconds. 3. Bench Push Ups This exercise works the triceps. Place your hands on a bench, shoulder width apart and fully extend your legs behind you so that your body forms a diagonal line. Tense your core. Bend your elbows to lower your torso towards the bench. Push through your hands and straighten your arms again. Repeat the exercise in a slow and controlled manner as many times as you can in 30 seconds. 4. Wall Push Ups This exercise works the shoulders and pectorals. Stand slightly closer than arm’s length from a wall and press your palms into it at shoulder height. Bend your elbows to lower your chest towards the wall. Push through your hands and straighten your arms to return to the starting position. Repeat the exercise in a slow and controlled manner as many times as you can in 30 seconds. 5. Floor Push Ups This exercise works the shoulders and triceps. Lie on a mat on your stomach and knees with your calves raised and ankles crossed behind you. Lift your chest off the floor slightly by bending your elbows under your shoulders and pushing your palms into the floor. Use your hands to push yourself off the floor. Repeat the exercise in a slow and controlled manner as many times as you can in 30 seconds. 6. Shadow Boxing Stand with your feet shoulder width apart and take a small step forward with one foot, a small step back with the other. Make fists and raise your arms to the sides of your face. Keep your back hand still as your punch your front first forward until your arm is fully extended. Bring your front arm back to the starting position, then punch your back fist forward. Continue alternating punches as many times as you can for 30 seconds.