To perform a dip you would get two objects about as high as the bottom of your chest (possibly two chairs or something), and you place the parallel to each other, get between them and raise yourself off the ground for a set of how many ever you want to do. You should feel it in the triceps and to a lesser extent the chest. (it's reccommended that you bend your knees so you don't hit the gound, also make sure your objects are stable, have them cave inward in mid raise si not fun)
For calf raises you just stand straight with your feet at about shoulders width apart and raise up on the tip of your toes. You can also point your feet inward or outward to work the muscle at different angles.
The cat stretch is kind of ahrd to explain if you're not familir with it. It's based upon the yoga exercises "upward dog" and "downward dog". U.S. Navy Seals also employ it in their fitness routine, they call them "dive bombers".
You start on your hands and feet with your butt high in the air, your body should be at a 45 degree angle, then slowly and smoothly swing your body forward so your stomach and knees are supported by your toes just off the ground, you should swing all the way through so your looking at the ceiling. Don't let your knees or stomach hit the ground, this takes the weight off your arms, shoulders, and chest. Those are the muscles that are targeted.
Also swing back to the starting postion, don't get out of the form to come back to it.
__________________
Be Formless, shapeless like water. Now if you put water into a cup it becomes the cup, you put water into a bottle it becomes the bottle, you put it into a teapot it becomes the teapot. Now water can flow or it can crash, be water my friend.
| 
Looking for some ideas 
Linear Mode
