Back and Biceps, Row and Curl


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1. Firstly kneel on the ground and hold on to a cable, while you have a dumbell in the other hand.
2. As you row, curl the dumbell upwards.

Legs/Chest, Lunge and chest press


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1. Start in the lunge position with  the left hand holding on to the cable handle.
2. As you lunge up, press your hand forward.

Legs and Shoulders; Dumbell Squat and Press

 
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This is a great exercise for overall strength conditioning, and it gets the heart rate up too.
1. Start in squat position holding dumbells to the side
2. Squat upwards while bringing the dumbells to your shoulders
3. As you straighten you legs, push the dumbells upwards working the shoulders

Legs - Lunge and Step Up

    
This exercise combines lunge and step up in one exercise.

1. Start in a lunge position. You can hold on to weights to make the exercise harder.
2. Bring the back leg onto the box
3. Then step up, while the bringing the other knee upwards.  And the weights above your shoulders.

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