Rise up as far as you can onto your toes until your calves are fully flexed. Slowly reverse direction until you reach the starting position. Grasp a pair of dumbbells and allow the weights to hang straight down from your shoulders with your palms facing each other. Keeping your elbows back and close to your body, pull the dumbbells upward as high as possible. Slowly return the dumbbells back to the starting position.
Pullover Lie back on a flat bench.
Grasp a dumbbell with both hands and raise it directly over your face. Keeping your arms slightly bent, slowly lower the dumbbell behind your head as far as comfortably possible. Reverse direction and return the dumbbell back to the starting position. Grasp a pair of dumbbells and let them rest at your armpits with your palms facing forward. Keeping your elbows back, lift the weights straight up over your chest and touch them together at the top.