Begin with a warm-up for 5 minutes. Then, perform the selected exercise with proper form. Focus on controlled movements and full range of motion. Aim for 3-4 sets of 10-15 reps, or until fatigue. Take a 1-minute rest between sets. Ensure you're hydrated and take breaks as needed.
Remember to breathe consistently throughout the exercise. If you feel pain, stop immediately and consult a professional.