Ab and Total Body Workout
Abs:
Birddog: on all four’s, lift one arm and opposite leg and hold for 8 counts, switch to complete set. Do 10 reps.
Reverse Crunch: on your back with legs lifted and knees bent, lift hips off floor and direct knees back to chest. 10-15 reps
Regular Crunch: on your back, knees bent and feet flat on floor, support head and neck with hands and lift your head, neck and shoulders off the ground for a crunch. 10-15 reps
Side Crunch: on your back, raise legs, support head and neck with hands and lift head, neck and shoulders off the ground with a twisting motion bringing elbow to opposite knee.
Swimmers Kicks: on your stomach with arms and legs extended, lift arms and legs and flutter both arms and legs as in a swimming motion. Do for 10-15 count slowly.
Total Body Workout:
Squat with Front Lift
Set Up: Stand straight with your feet six to eight inches apart and hold a light dumbbell in each hand. Your palms should face the front of your thighs.
Action: Raise your arms in front of your body, stopping when they are at shoulder height [A]. Lower your arms, then immediately bend your legs to squat towards the floor [B]. When your thighs are almost level with the floor, press through your heels to return to the start. Repeat for 12 to 15 reps, alternating lifts and squats.
Side Lunge with Triceps Extension
Set Up: Stand with your feet wider than shoulder-width apart and hold a light dumbbell with both hands. Extend your arms straight above your head.
Action: Take a step out to the side with your right foot [A] and bend your knee, bringing your thigh almost parallel to the floor. Keeping your upper arms tight to the sides of your head, slowly bend your elbows to lower the dumbbell behind your head [B]. Extend your elbows until your arms are straight. Step back to the start, then repeat on your left side. Continue, alternating legs, for 12 to 15 reps on each side.
Deadlift with Row (Part 1)
Set Up: Stand with your feet spaced six to eight inches apart and hold a medium dumbbell in each hand [A].
Action: Bend forward until your torso is almost parallel to the floor [B].
Deadlift with Row (Part 2)
Using your back, pull both weights up towards the sides of you rib cage [C], then slowly lower them back down. Stand to return to the starting position, then repeat for 10 to 12 reps.
Stability-ball Chest Press
Set Up: Lie faceup on a stability ball, holding a medium dumbbell in each hand, with your knees bent and feet flat on the floor. Bend your arms to 90 degrees, aligning your upper arms with your shoulders [A].
Action: Press the weights above your chest without touching them at the top [B]. Slowly lower back down to the start, then repeat for 12 to 15 reps.
Dumbbell Lunge with Hammer Curl
Set Up: Stand with your feet six to eight inches apart. Hold a light to medium dumbbell in each hand with your palms facing in.
Action: Take a large step forward with your left foot [A] and bend your leg until your thigh is almost parallel to the floor. As you lunge, simultaneously curl the weights up to your shoulders, keeping your upper arms tight to your sides [B]. Return to the starting position. Repeat, this time stepping forward with your right foot. Alternate legs for your entire set of 10 to 12 reps per leg.
Bicycle Crunch
Set Up: Lie faceup on the floor with your knees bent, calves raised parallel to the floor. Place your hands lightly behind your head, letting your elbows point out to the sides.
Action: Draw your left knee towards your chest while simultaneously extending your right leg. At the same time, curl your torso up and twist to the left, bringing your right elbow towards your left knee. Repeat the exercise, this time pulling your right knee in as you curl and twist your torso to the right. Do 12 to 15 reps in total.