PUSHUPS: core, chest, shoulders, triceps
Equipment needed: exercise mat
Reps: 15
 
  • Get into a plank position by placing hands firmly on the floor, at chest level, just outside of shoulders.
  • Feet may be used to stabilize (advanced) or knees alternatively (beginner).
  • Slowly lower yourself downward, inhaling until your chest nearly touches the floor while keeping back flat.
  • Exhale and press upper body back up to plank position.
  • Engage your abs to keep back flat and movement in the arms only.
LATERAL RAISES: shoulders/deltoids, triceps, biceps
Equipment needed: 3- 5 lbs. dumbbells
Reps: 15
  • Stand should width apart with a 3-5 lbs. dumbbell in each hand and palms facing in.
  • With soft elbows, raise arms to the front until they are at shoulder height. Pause and slowly lower to start.
  • From the starting position, raise arms to each side. Pause and slowly lower to start.
  • Complete 30 (15 in front, 15 to each side)
**To Modify: Complete this exercise without weights.
STANDING UPRIGHT ROW: biceps, triceps, shoulders/deltoids
  • Grasp dumbbells and stand with palms facing front of thighs.
  • Pull dumbbells to front of shoulder with elbows leading out to sides. Allow wrists to flex as dumbbells rise upward. Lower and repeat.
  • When dumbbells are raised, wrists should be in front or just below of shoulders; elbows should be to sides, not pointing forward
SHOULDER PRESS: Core, Shoulders/deltoids, back
Equipment needed: dumbbells
Reps: 15
  • Stand approximately shoulder width apart with 2 dumbbells at shoulder height and grip facing out.
  • Standing tall, with abs engaged, press each dumbbell straight up until your arms are fully extended.
  • Slowly lower each weight back to starting position. 
  • Complete 15 reps.
STEP UPS: Glutes, upper hamstrings, biceps
Equipment needed: chair, bench, coffee table, 3-5 lbs dumbbells
Reps: 15 each side
  • Start by standing tall gripping dumbbells at shoulder height, with fingers facing up.
  • Keeping wrists in place, press dumbbells down towards hips while stepping onto the bench with your right foot.
  • Straighten your right knee to stand on the bench while lifting your left leg so the hip and knee are both at 90-degree angles.
  • Return to starting positing by lowering left foot to your base, bending right knee, and raising dumbbells back to shoulder height. 
  • Complete 15 reps on each leg.
**To Modify: Complete this exercise without weights.
WEIGHTED BIRD-DOG EXTENSION: glutes, shoulders/deltoids
Equipment needed: dumbbells, exercise mat
Reps: 15 each side 
  • Beginning with palms and knees flat on the floor and a light (3-5 lbs) dumbbell in left hand.
  • Tighten abs and lift left arm in front of body while extending your right leg behind you.
  • Pause for 1 second and return to starting position.
  • Repeat without resting leg and complete 15 reps, then switch sides. tow
**To Modify: Complete this exercise without weights.
GLUTE BRIDGE WITH CHEST FLY: chest, glutes
Equipment needed: exercise mat, dumbbells
Reps: 15
  • Lie on your back with knees bent and heels close to your glutes.
  • Gripping dumbbells, extend arms to each side, keeping in line with shoulders on the floor.
  • Press hips up to form a straight line from shoulders to knees while simultaneously bringing weights up until hands meet and fingers face the sky.
  • Pause briefly, tightening glutes and chest, then slowly lowering to the starting position.
  • Repeat 15 times.