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1. Lie flat on the bench with feet planted on the ground. 2. Grip the barbell with hands just wider than shoulder-width apart. 3. Lower the barbell to mid-chest. 4. Push the barbell back up to the starting position.

1. Stand with feet shoulder-width apart, toes slightly out. 2. Bend the hips and knees to lower the body. 3. Keep the chest up and the back straight. 4. Rise back to the starting position.

1. Stand with your feet shoulder-width apart, dumbbells in front. 2. Raise the weights straight out in front of you to shoulder height. 3. Lower them slowly back to the starting position.

1. Lie face down on the leg curl machine. 2. Secure your feet under the pads. 3. Curl your legs up towards your buttocks. 4. Lower the weight slowly back to the starting position.

1. Stand with feet hip-width apart, dumbbells at sides. 2. With a slight bend in your elbows, raise arms to the sides until shoulder height. 3. Lower them back down gently.

1. Stand with feet hip-width apart, barbell over mid-foot. 2. Bend at the hips and knees, gripping the bar with hands shoulder-width apart. 3. Keep your back straight as you stand up with the weight. 4. Lower the weight back to the ground under control.

1. Sit on the leg press machine with your back flat against the pad. 2. Place your feet shoulder-width apart on the platform. 3. Lower the platform by bending your knees towards your chest. 4. Push the platform back to the starting position.

1. Bend over at the waist with a straight back. 2. Hold the weight with hands shoulder-width apart. 3. Pull the weight towards your abdomen. 4. Lower the weight back to the starting position.

1. Sit or stand with feet shoulder-width apart. 2. Hold dumbbells at shoulder height, elbows out to the sides. 3. Push the dumbbells upward until your arms are fully extended. 4. Lower them back to the starting position.

1. Lie on the bench with dumbbells in each hand, arms extended directly above chest. 2. With a slight bend in your elbows, lower your arms out to your sides. 3. Squeeze your chest muscles to bring the weights back together.

1. Stand on the edge of a step or platform with heels hanging off. 2. Push through the balls of your feet to raise your heel as high as possible. 3. Lower your heel back below the platform.

1. Stand with feet hip-width apart, dumbbell held with both hands. 2. Raise the dumbbell over your head, keeping your elbows close to your head. 3. Lower the weight behind your head by bending your elbows. 4. Extend your arms to raise the dumbbell back to the start position.

1. Stand with feet shoulder-width apart, dumbbells at sides. 2. Keeping your upper arms stationary, curl the weights while contracting your biceps. 3. Slowly return to starting position.

1. Grip the bar with hands wider than shoulder-width apart. 2. Pull your body up until your chin is above the bar. 3. Lower yourself back down with control.