Upper-body:

Tricep dip

1. Sit on the edge of a bench, hands grasping the edge, feet flat on the floor. Walk your feet out two steps until your bottom is off the bench.
2. Bend your elbows, lowering your hips to just below bench level and upper arms are parallel to the floor. Push up to starting position and repeat.

Lower-body:

Sumo squat

1. Stand with feet slightly more than shoulder-width apart, feet pointing out at 45 degrees.
2. Slowly lower into a squat position, until your legs are at 90 degrees. Stand and repeat.

Upper-body:

Shoulder press

1. Stand with feet shoulder-width apart, dumbbell in each hand at shoulder level with palms facing forward, and elbows bent and pointing out to sides.
2. Extend arms and lift dumbbells up above your head. Lower back to starting position and repeat.