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the edge right beside your body. Then move your bum of the table so that it is just past the edge, and you are free to bend and extend your elbows without being hindered by your support. For your legs, they can either be bent at 90 in front of you, or straight out in front of you, or one on top of the other. Once in position bend your arms at the elbows until they are just below a right angle (90), and then extend your elbows to push back up.

Diamond Push-ups (triceps): Although these are push-ups, they work on the triceps much more than they do any other muscle. For these, you want your feet straight behind you; your arms should be under your chest with your index fingers touching and thumbs touching making a diamond shape. In this position bend at the elbows slowly, until you are as far down as you can comfortably go, then push back up.

Finger extensions (forearms): This may sound lame but trust me you will feel the burn if you do this. It is easy, hold your arms straight out to the side, make fists with both hands, palms facing down. Then very quickly spread your fingers out wide, opening your fist to its fullest extent, then make a fist again. Open and close your fists as fast as you possibly can, until the muscles in your forearms fatigue.

Clenches (forearms): For this one, you will need either a hacky-sack (bean filled bag the size of a tennis ball), one of those stress balls, or a tennis ball. Hold two identical balls in your hands (as identical as possible), and then squeeze the balls until you fatigue. This works on your forearms and your wrists (it is also excellent if you have recently broken your wrist and are trying to rehabilitate it).

When you exercise your arms, to be more time efficient, and to build stamina, you can do supersets. That is when you do one set of one exercise for one muscle group, and then without resting, do a set for a different muscle group. Then go back to the first muscle group without resting. For example, you can do one set of dips, then one set of curls, then back to dips, until you've done three sets of each.

Shoulder exercises:

Shoulders are difficult to stimulate without the use of equipment or weights, but here is an idea.

Shoulder Circles: For this one, stand with your feet wider than shoulder width apart, bend your knees slightly, and hold your arms out to the side, making loose fists with your hands. Then keeping your whole body stationary, start making tight circles with your arms. These circles should be very small,

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