These are the "corner" vowels. The first two formants are labeled. You can watch the first formant move by going from the "oo" sound of "boot" to the "a" sound of "pot". You can watch the second formant move by going from the "oo" sound of "boot" to the "ee" sound of "beet". Try to determine where the formants for a vowel lie and match your voice to the target formants.
this the "ee" sound of beet:
this the "oo" sound of boot:
this the "o" sound of pot:
this the "a" sound of pat: