Shape Up!

Dumbbell

For this exercise, grasp a dumbbell with your right hand and hold it overhead. Bend your arm and lower the weight behind your head so your elbow points toward the ceiling.

Criss-Cross Curls

Target Muscle Group: Back and Biceps

Stand holding a pair of dumbbells at your sides, with your palms facing your thighs and your knees slightly bent.

Keeping your back straight and your elbows tucked close to your sides, slowly bend your right elbow and curl the weight up and across your body so your right hand is below your left shoulder with the palm facing your body. Pause, then return to the starting position. Repeat with the other arm. Alternate for a full set with each arm.

Wall Push and Clap

Target Muscle Group: Chest and Triceps

Place your hands against a wall or a high tabletop. Move your feet back so your body is angled about 45 degrees from the floor. It should form a straight line from your heels to your head.

Bend your arms and lower yourself until your elbows are bent at 90 degrees. Don’t let your back arch. Push up as hard as you can, clap your hands once, and return to the starting position before immediately dropping into another repetition. Keep your core tight throughout.

One-Arm Overhead Extension

Target Muscle Group: Triceps

Grasp a dumbbell with your right hand and hold it overhead. Bend your arm and lower the weight behind your head so your elbow points toward the ceiling.

Slowly extend your arm again, stopping before you lock your elbow into a perfectly straight position. Pause, then lower again. Repeat for a full set and swap sides.

Split Squat

Target Muscle Group: Legs and Core

Stand in front of a stable chair, facing away from it. Lift your right leg behind you and rest the top of your foot on the seat of the chair. Keep your arms at your sides.

Slowly bend your left leg until your left thigh is nearly parallel to the floor.

As you bend your leg, lift your arms straight in front of you until parallel to the ground. Pause, then return to the starting position. Do not let your back arch. Complete a set, then swap legs. For a more intense leg workout, hold dumbbells in your hands and keep them at your sides as you bend.

Balance Ball Drops

Target Muscle Group: Legs and Core

Lie face up on the floor, arms by your sides. Grasp the balance ball between your feet and ankles and raise your legs toward the ceiling. Keeping your torso stable and your legs extended, slowly lower the ball toward the floor to 45 degrees (don’t arch your back).

Pause, then return to the starting position. To make the move more challenging, put your hands behind your head, lift your head and shoulders off  the floor and perform the move from that position. Your abdominals should be tight throughout this exercise and you must not let your back lift off the floor. Caution: If this exercise bothers your back, don’t do it.

Butterfly Curls

Target Muscle Group: Biceps

Stand with your knees slightly bent, holding a pair of dumbbells by your sides with your arms turned so your palms face out as much as comfortably possible.

Keeping your back straight and your elbows tucked close to your sides, slowly curl the weights up toward the outside of your shoulders. Pause, then return to the starting position.

Pullovers

Target Muscle Group: Chest and Triceps

Lie face up on the floor with your knees bent and your feet flat. Grasp a dumbbell around the stem with both hands and hold it above your chest so the weight is parallel to your body.

Keeping your elbows straight, lower your arms down and back over your head as far as comfortably possible (don’t arch your back). Pause, then return to the starting position.

Bent-Over Kickbacks

Target Muscle Group: Triceps

Place your right knee and right hand on the seat of a chair so your back is parallel to the floor. Grasp a dumbbell with your left hand, keeping your elbow at your side so your forearm is perpendicular to the floor.

Extend your left arm backward until the forearm is parallel to the floor. Pause, then return to the starting position. Complete a full set, then change sides.

Sumo Squat

Target Muscle Group: Legs and Core

Stand with your feet slightly wider than shoulder-width apart, with your toes pointing to the sides. Place your hands on your hips (you can hold dumbbells at hip level to make the move harder). Squat down toward the floor a little way.

Lift your heels and balance on the balls of your feet, deepening the squat until your thighs are nearly parallel to the floor. Pause, then lower your heels and rise to the starting poition.

Lean Back

Target Muscle Group: Legs and Core

Sit on the floor, back straight and legs out in front. Bend your knees, putting your feet flat on the floor. Extend your arms in front of you at chest height with the palms facing down.

Lean back so you are balancing on your tailbone and your feet are off the floor. Your abs should

be working to stop you from falling backward. Pause, then return to the starting position. Keep your chin tucked in while performing this exercise.