Hello, my name is Gene Senders, I am a professional certified trainer, right now I am going to take your through a triceps routine. Triceps are your muscles located in the back of the arms. This particular exercise is called a Dumbbell Kickback. So, what youre going to do is lean on top of the ball, forming a tripod. Youre going to have your stability arm placed right down in the middle of the ball, put all your weight on it. The front leg is going to be tucked in nice and close to the ball, while your back leg is going to be stretched out. From that same side youre going to take the dumbbell, bring your elbow to 90, and from this position youre just going to kick the dumbbell back, while squeezing your triceps. Perform 12 to 15 repetitions, just like that. Switch to the other arm, same thing, except now youre working with opposite leg and arm, elbow at a 90, kickback.