You will need a towel, bench, barbell, dumbbells, water for drinking during exercise.Warm up first for 7 to 10 minutes before you start your training. For your warm up you can lift your knees as high as you can for a count of 15 repetitions on each knee and march for 1 minute. Then lift your knees to the side as high as you can and touch your toes standing straight up to touch your shoulders then bend from the waist again and touch your toes do this 15 times and much again on the spot.
You can start with the BENCH PRESS.
STEPPING ON THE BENCH, you start with right foot up in the bench and make sure its flat up on top of the bench then the left foot up also and right, down then left,you,repeat this 15 times on each leg,breathing in and,out.
SHOULDER PRESS SEATED, sit on the bench with 2 dumbbells and hold at shoulder palms facing each other. Then you push your arms up and come down where you started slowly. Breath out as you lift your arms up or you can do the seated alternating you arms. Starting with your right hand going straight up and the left remains close to your shoulder. When you bring your right hand back to starting position you lift the left up and the right remains close to your shoulder. Repeat each arm for a count of15 repetition each arm.
WORKING YOUR TRICEPS or upper arms back at the top. You start with you sitting on the bench and place your fingers on the edge of the bench same direction as your toes and feet. Place your palm flat on top of the bench with your arms straight lift your bums and make them hang close to the bench and balance with your hands with your feet flat down and sit on the air hold the position then bend your elbow and straighten your arm again do not move the legs or body just bend the elbow you will be working the upper back arm or triceps. Do 15 repetitions, breath out when straightening your arm and breath in when you bend your elbow.
MILITARY PRESS SEATED, you either sit on the end of the bench or the centre. Grab a barbell and hold at shoulder width grip. Lift your arms up above your head and lower the barbell 3inches from your chest and go back straight up.
Breath out as you lift the barbell and in when coming down, and do 15 repetitions.
STRADDLE JOGS, with your feet o the sides of the bench, and the bench on the centre in between your legs and the bench vertical you can jog on the spot as fast as you can on your toes keeping your knees slightly bent breathing in and breathing out, jogging on the spot for 2 minutes.
SQUATS, with your feet straddled on the sides of the bench, keep your feet flat on the floor and bend your knees as low as you can and make sure your knees do not pass your toes as you go down so that you would not put pressure on you knee joints. Do about 15 repetitions when you are done you can start from the top with the first exercise up to the last and repeat everything. 5 times.
Then you will be done with your workout then you do your cool down and stretch it out.