1. Dumbbell overhead press (shoulder area)

2. Dumbbell lateral raises (Effect: Shoulder definition)

3. Push-ups with knees bent (area: chest)

4. Push-ups (Target area: Chest. Recommended for people in good physical condition.)

5. Bent-over rowing (part of the body: back)

6. Dumbbell curls (target muscle: biceps brachii)

7. Back Support (Target areas: Triceps, back of the arms)

8. Lunge (Target area: leg definition and strength)

9. Lower back exercises (areas: lower back, glutes, hamstrings)

10. Side waist exercise (target area: side waist muscle relaxation)

11. Abdominal crunches (target muscle: abdominal muscles)

12. Lower abdominal exercises (area: lower abdomen)

13. Waist-slimming exercises (target muscles: internal and external obliques)

14. Core Endurance (Effect: Core strength) Hold this position still for as long as possible; the longer you can maintain this position, the better your physique will be. 30 seconds/Average physique, 1 minute/Slightly better physique, 2 minutes/Athlete level