Single-Leg Squats Hold dumbbell or medicine ball overhead and perform Single Leg Squat six times, then switch legs. This promotes balance and strengthens core muscles (abs, lower and middle back); quadriceps; hips; hamstrings; and shoulder and arm muscles. Side Lunges and Press Outs Lunge laterally right and simultaneously explosively press ball or dumbbell away from your chest. Continue lunging/chest presses five more times, then do six left Lateral Lunges/Press-Outs. Muscles worked: chest, triceps, quadriceps, hamstrings, hips, and core muscles, including upper and lower abdominal and oblique muscles. Dumbbell Cross Rows Assume the athletic position with dumbbell in right hand. Bend knees and slowly lower dumbbell across your body toward your left ankle, pause one second, and quickly pull dumbbell up toward waist. Repeat five times, then switch dumbbell to left hand for six rows toward right ankle. Builds lower, middle and upper back muscles; biceps; and abdominal muscles. Step-Ups and Press-Ups Place right foot atop bench or chair holding dumbbell or ball at chest level. Explosively push off with right foot and lift left leg high off ground while simultaneously pressing ball/dumbbell overhead. Repeat five times, then switch to left foot Step-Ups. Excellent lower- and upper-body muscle endurance builder. Farmer's Walk Hold dumbbell in right hand and walk forward six steps, then switch hands and walk backward six steps. Promotes core stability by forcing the side without the dumbbell to work harder. Ball or Dumbbell Woodchops and Twists Assume athletic stance while holding ball or dumbbell overhead. Quickly drive ball/dumbbell through legs while bending knees and extending hips. Stand up and bring dumbbell/ball to chest level, rotate side to side and repeat sequence five more times. Muscles worked: core, shoulders, arms, chest, upper, middle and lower back, obliques, hips, quadriceps, hamstrings. Source
