The first thing we are going to do is a "Wall Sit." If you do not have a wall to hold on to, You can just do a squat and hold it for 30 seconds.Dig in with your heels, and if you are using a wall you can straighten up. This will put more pressue on the muscles.
Time for some "Rows." You will need your weights. You want to slightly bend and then bring the weights in like you are rowing. Squeeze at the top. Try to keep elbows in towards your body.
Get ready to do "Alternating Lunge With A Bicep Curl." You want to do 10 reps on each leg. Do a bicep curl opsite the leg you are working. When done with all 10, switch. Make sure your arm is close to your body and dig in with your heel.
And finally: "Press Crunches." You will only need 1 weight. Hold the weight above your head then crunch down and raise a knee. The entire time you are doing this, make sure you squeeze your abs. Do a total of 20 reps, 10 with each leg alternating one by one.