Day 2: Calf extensions, lumbar extensions, bicep curl

Calf extensions

With your hand on the wall, stand with your feet shoulder width apart then rise up on the balls of feet and hold for 2 seconds and return to the start position. As you progress, use one foot at a time. The exercise works the calves.

Lumbar extensions (back extensions)

In the start position you should lay facedown, your legs together and extended straight while your hands should be bent behind your neck. When you exhale lift the chest and shoulders off the ground and hold for 1-2 seconds. When you inhale, slowly lower your body back to the start position. The exercise works the lower back.

Bicep curl

This exercise needs dumbbells to be completed. In the start position you should stand with the feet slightly apart, while your knees should be slightly bent. Grasp a dumbbell in each hand and lock your elbows into the side of your torso. When you inhale, curl one dumbbell to your shoulder, while when you exhale, lower the dumbbell to the start position. Repeat with the opposite hand. The exercise works the biceps. Start with small weights and increase the weight as you progress.