This program can be completed with dumbbells, kettlebells, and even bags of sand!
Spend 3-5 minutes doing some light cardio such as walking, skipping or cycling. Try to get your heart rate up high enough so that you are panting lightly.
You can either do multiple sets of each exercise and then change, or you can work in a circuit and do one set of each in sequence and repeat the circuit as many times as required. Aim for 3-5 sets of 12 reps per exercise.
Chest Press - This can be done on a bench, a step or even flat on the floor. To advance it further you can do it on a stability ball provided you are secure enough throughout the movement.
Bent Over Row - Seated or standing you must ensure that you keep your back flat.
Shoulder Press - Weights for this exercise should be lighter than previous exercises and people with low blood pressure or who are pregnant should seek advice prior. If in doubt, leave it out.
From this start position, raise both hands simultaneously out to the side while keeping a slight bend in your elbows and your spine neutral. Shoulders should stay down where possible. (Sorry, my illustrator had a half day!)
Note the palm position at the beginning and middle of the exercise - rotate the weight throughout the movement.
Tricep Kickback - This exercise can be awkward for some due to tight spinal muscles, however it is one of the safest tricep exercises for your shoulders.
This is the extended position - from here, you bend your arm at the elbow and lower the weight to just in front of your hip. Try to keep the elbow high throughout the movement.
Finish off your workout with some planks and/or pelvic lifting exercises and you should get a fairly comprehensive workout.
As always, consult your local exercise professional for more detailed and tailored advice so that you can maximise your results. In the meantime, have fun and remember that success and achieving your goals come from consistent and persistent effort.