Certified personal trainer Jessica Matthews developed a sequence of exercises concentrating on the arms and shoulders, which also includes strengthening core and leg moves. Mathews says, "Bodyweight exercises allow for limitless possibilities. They use a variety of muscle groups and train the body to become more balanced and stable at the joints." Her sequence features seven moves: forward lunges, push-ups, forearm side planks, limb raises, boat pose, and plank-ups. To see an instructive video that explains how to do each move in detail, read more.