Warm up your body with 10 minutes of light walking, slow jump rope, calisthenics or any other light exercise that raises your body's core temperature.
Stand and hold the spring coil exercise bar horizontally at arm's length in front of your chest. Hold it in an overhand grip, with your hands on the bars. Keeping the center of the spring coil exercise bar in place in front of you, bend the two handles together. Repeat 15 to 20 times, or until your chest and latissimus dorsi muscles -- the muscles that run along the sides and back of your torso -- are fatigued.
Hold the bar in an overhand grip with your left hand at your stomach. With your right hand, pull the other end back, performing a rowing motion. Repeat for at least 15 repetitions, or until your right latissimus dorsi is well tired out. Repeat on the other side.
Hold the bar in an underhand grip with your left hand positioned at the right side of your chest. Let the bar point downward across your right side. Grip the other end of the bar in an overhand grip with your right hand and bend it upward, working your right shoulder muscles. Repeat at least 15 to 20 times, or until your right shoulder muscles are tired. Then repeat on the other side.
Grab the bar with your left hand in an underhand grip. Sit down and hold it against the left side of your chest with the rest of the bar pointed down across your lap toward the floor on your right side. With your right hand, grab the bar with an underhand grip and lift it upward, working your right bicep. Repeat for 15 to 20 repetitions, or until your right bicep is very tired. Then repeat on the other side.
Stand up and hold the spring coil exercise bar in your right hand. Your left hand doesn't touch the bar. Point the bar at about a 45-degree angle toward the floor. Slowly, gently rotate your wrist. The end of the bar should describe a rough circle over and over. Continue for 15 or more repetitions -- until your right forearm is tired. Then rest a few seconds and reverse the direction of the rotation until your right forearm is tired again. Repeat the process on the other side, using your left forearm.