STRAPLESS OR HALTER
Target: Arms
Push-up: Start on your knees, increasing the difficulty once you can do three sets of twenty reps. Move to your toes; then elevate your toes on a bench; and, lastly, on a Swiss ball.
Row: Hold a barbell in front of your thighs with your hands hip-width apart. Bend over, keeping your lower back flat. Pull the bar to your navel as you squeeze your shoulder blades together. Bring the bar back to the starting position. Do three sets of ten to fifteen reps.
Military Press: Hold two weights above your shoulders in line with your chin. Press them above your head until your elbows are straight, then return to the starting position. When you can do ten to fifteen reps, increase the weight.
SHEATH OR BODY-SKIMMING
Target: Abdominals
Reverse Crunch: Lying on your back, bend your knees and lift your feet off the floor. Raise your hips to initiate the movement. Return to the starting position by lowering your hips. Do three sets of ten to fifteen reps. When you can do fifteen reps for three sets, start performing the exercise on a decline bench. Target your obliques by aiming your hips diagonally to the left and then to the right side of your body.
Plank: Lie facedown on the floor with your forearms supporting your body. Lift yourself so that your forearms and toes are the only parts of your body touching the floor, keeping your legs and torso completely straight. Work up to holding this position for one minute, eventually increasing to three sets.
MINIDRESS OR MERMAID STYLE
Target: Legs, Butt
Lunge: Stand with your knees bent and step forward with your right foot. Return to the starting position by pushing on the floor with your front heel. Alternate legs. Later, add dumbbells.
Side Squat: Stand with your feet flat and legs slightly wider than hip width. Sit back as if in a chair. When your thighs are parallel to the floor, go as low as you can before returning to the starting position. Later, add dumbbells.
Dead Lift: With straight arms and hands hip-width apart, hold a barbell in front of your thighs. Lower the weight toward the floor, flattening your back. Return to starting position by pushing your hips forward and contracting your butt. Do three sets of ten to fifteen reps.