I'll explain, Esther! I do twenty minutes of uninterrupted bicep curls using those little dumbells. Then I do ten minutes of triceps push-ups using the side of my bed for support. Then I reach out holding the dumbells and lift them forward and to the sides, alternately, for ten minutes. After this exercise, I lie on the floor and exercise the pectorals, lifting and lowering the dumbells for twenty minutes uninterrupted. Finally, I stay in the plank position for two minutes. I hope you understand, I can barely explain this in Portuguese, let alone in English!