You may not need dumbbells to increase strength initially as your body weight should provide enough resistance to provide a total body workout! As a personal trainer, my first session with a new client always involves core activation and balance activities as well as a cardiovascular assessment to see the fitness levels of the person. I monitor changes in heart rate and check whether the client can still talk while completing a power walk. Clients are skeptical at first until they realize that they have bad balance, poor posture or weak core muscles. We all take our body for granted and we are always surprised how much resistance our body can provide. A good program consists of a balance of cardiovascular and resistance training. . If you do not belong to a gym or traveling, there are no facilities to exercise but you can still get a great workout in the privacy of your room by following this simple program.

1. CARDIOVASCULAR EXERCISE
Basic disciplines like running, walking, yoga and rehabilitation all rely on body weight and functional activities rely on the body's efficiency. Go for a brisk walk, swim or cycle three times per week at least to keep fitness levels optimum.

2. TOE TOUCHES
Standing on one leg and touching your toe on the ground with the opposite hand and returning to a standing position ten times! Do it now - stand on your right leg and touch your left hand to your right toe while bending your leg and return to the standing position without putting the other leg down. You will probably not be able to do this ten times without falling over.

3. PUSH UPS
Lie face down with the hands positioned directly under the shoulders and feet on the floor. Placing your knees on the floor is optional, depending on your strength. Inhale with arms lengthened then take sternum to the ground. Exhale to return to starting position and repeat as many repetitions as necessary. Keep the body stable without arching the back or using momentum to make the movement easier.

4. STAND OFF HARD CHAIR
Sit and stand off bench with feet hip distance apart and keeping body erect. Stand up using core and leg muscles without leaning forward and sit down in a controlled manner.

5. PLANK
Plank on elbows with core contraction and lifting body off mat, keeping alignment. Hold for ten seconds to start.

Repeat at least ten repetitions of each strength exercise and build the repetitions up over a weekly basis. This will not only increase the muscle endurance as you exercise for longer, but also improve the muscles strength as it copes with each exercise. Repeat three to four sets of each exercise after a 30 second rest or you can mix the order to include a variety of muscle groups. These basic exercises are a good foundation for weight training that may follow as the next step in training.