Rows: Bent over rows
One of the best moves for your upper back, you’ll also get a little core work from stabilizing your body position. Grasp the weights by your sides. Hinge your upper body down by sticking your butt way back and letting your knees bend slightly; you want your back to stay flat and your head to be neutral to your spine. As you hinge, let your arms hang down in front of you, fingers facing your body. Inhale, then exhale as you pull your elbows back and wide out to the sides; you should feel your shoulder blades pinch together as if you’re trying to trap a pen between them. Inhale as you lower your arms back down. Take your time with both movements, feeling your upper back work on the way up and on the way down.

Shoulders: Overhead Presses
This exercise works the shoulders. Begin by holding the weights in your hands about level with your head, with elbows bent and wide and fingers facing forward — think of your arms being shaped like football goalposts. Soften your knees (no locking them!), and inhale; then, exhale as you press your hands up and above your head so the bells come close to each other but don’t touch. Inhale as you lower them down. Again, don’t rush the movement: Feel the resistance of the weights, both on the way up and on the way down. Be sure you’re not arching back with your body when you press up. If you notice this, sit back ever so slightly, with even softer knees, and stay firm through your belly button to keep your core tight and aligned.

Biceps: Bicep Curls
These work — you guessed it — your biceps (a.k.a. guns). Stand up straight with your knees soft, holding the weights by your sides. Turn your hands so your palms are facing away from you. Inhale; then, exhale as you curl the weights up toward your shoulders, keeping your elbows tight by your sides. Inhale as you lower your hands down. Take your time here, too.

Triceps: Tricep Kick-Backs
This is an excellent move for the triceps, the muscles on the backs of the arms. Because the exercise is performed in the same body position as the rows, you’ll also get some great core work here, too. Hold the weights by your sides and set yourself up in your forward hinge with knees bent, butt sticking out, and back flat. With your fingers facing in toward your body, pull your elbows up so your upper arms are parallel to your ribcage; your elbows will be bent, with your hands hanging. Inhale; then, exhale as you straighten your arms fully. Inhale as you allow your arms to re-bend. Keep it slow and controlled through both parts of the movement, and don’t let your torso position change during the entire set.

If you follow this link to the refinery29website, there are gifs of each exercise showing you the proper form:

http://www.refinery29.com/30-day-arm-workout-challenge#slide-1

Here is a traditional burpee

Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
Push your hips back, bend your knees, and lower your body into a squat.
Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto them.
Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or you butt stick up in the air, as both can keep you from effectively working your core.
Jump your feet back so that they land just outside of your hands.
Reach your arms over head and explosively jump up into the air.
Land and immediately lower back into a squat for your next rep.

Link to video below:

http://www.fitnessmagazine.com/workout/lose-weight/burn-fat/how-to-do-a-burpee/

Modified Burpee:
You can easily modify a burpee by doing them more slowly and by taking out the jumping movements. This can be helpful for people who are overweight or unfit or for those with sore joints. To compete a modified burpee, squat down, step your legs out into plank one by one, then step them back into a squat and stand up without jumping. This version is gentler on the body and takes less energy to complete.

Traditonal Mountain Climbers
Get into plank position. Get down on the floor on your hands and knees. ...
Pull one knee up and in toward your midsection. Lift one foot and begin bending the knee as you pull it up between the front of your body and the floor. ...
Repeat the action with your other knee

Link below:

http://www.wikihow.com/Do-Mountain-Climbers

Mofified Mountain Climbers
Starting in a plank position, drop your knees, making sure to keep your weight positioned on your hands. Straighten one leg behind you, keeping the other knee planted. Bend your extended leg and bring it out and towards the shoulder of the same side. Your knee will end up parallel with the floor.

Traditional High Knees
Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable. The arms should be following the motion. Touch the ground with the balls of your feet.

Link to video below

http://www.livestrong.com/article/195318-high-knee-exercises/

Modified High Knees
Replace with marching steps in place

Traditional Lunges
Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle

See link below

http://www.shape.com/fitness/workouts/know-your-basics-how-do-lunge

Modified Lunges (again a must for bad knees)
Do a stationary lunge for added stability. Stand about 2 feet away from a wall or sturdy piece of equipment. Place one foot in front of the other, about 3- to 4-feet apart and keep your balance by lightly touching the wall for support. Keeping your torso upright, contract your abs and all the muscles in your legs to support your joints. Bend both knees until the front knee is at a 90-degree angle and the back knee is a few inches off the ground. If this is too intense, only lunge as far down as you feel comfortable. Squeeze your leg muscles to come back up to the start. If it hurts your knees to repeatedly move up and down, lower into the lunge and hold the position for five to 10 seconds.

Traditional Tricep Dips
Wherever and however you dip, the key is arm position. Your hands should be shoulder-width apart on the surface you are dipping from, with your arms straight. From there you dip down until your arms are at a 90-degree angle, then straighten them out again, raising your body

link to video below

http://www.fitnessmagazine.com/workout/arms/exercises/how-to-do-tricep-dips/

Modified Tricep Dips
Use a chair or bench with a firm surface & keep legs bent. Use smaller motions & do not dip as far down.

POSTING DAY 1 WORKOUT FOR SATURDAY, APRIL 1ST:

LBD CHALLENGE:
30 SECOND PLANK, 10 PRESS (PUSH) UPS, 10 MOUNTAIN CLIMBERS

FREE WEIGHT CHALLENGE:
15 BENT OVER OVER ROWS