Equipment needed: One dumbbell, and one Swiss Ball.
1. Dumbbell Pointguard
Areas targeted: Total Body
Stand straight up with your feet pointed forward, slightly more than shoulder width apart. Take the dumbbell and lift it above your shoulder all the way up. Your palm should be facing in front of you (knuckles behind you). Then, let it down in a controlled manner and put it on the floor between your feet. You will have to squat a little to do this. Then take your opposite hand and reach behind your leg to pick up the dumbbell. Lift it above your head as with the other hand. Then put it on the floor between your feet. Repeat for 20 reps, or ten on each side. Complete 4 sets of 20.
2. Shaky Opposites Press
Areas targeted: Pecs, Psoas, Quads, Hamstrings, TVA Band, Abs, Shoulders
This is called the "Shaky Opposites Press" because your body might shake and it is very hard to stay balanced when doing this exercise. This is actually good for you; instability burns more calories and improves your coordination.
Lay with your upper back on the Swiss ball, and put a dumbbell in the right hand. Take the opposite foot (left foot) and lift it off of the floor, keeping the knee straight. Make sure that your dumbbell hand has its upper arm at a 90 degree angle to your torso; in other words, don't let the elbow get close to your body. Press the dumbbell up 15 times. Repeat for the other side. Complete 3 sets of 15 on each arm.
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