You Will Need...
Yoga Mat
Hand Weights
1. Triangle Push-Ups
Start in a plank, with your forefingers and thumbs together so they create a triangle (or diamond) shape. From this position (either fully extended on the feet or in a kneeling plank), lower down into a low push-up. Your elbows should come out wide to the side and your chest should lower directly down toward the triangle on the floor. Start with three sets of five and work up to three or four sets of 10.
Start in a plank, with your forefingers and thumbs together so they create a triangle (or diamond) shape. From this position (either fully extended on the feet or in a kneeling plank), lower down into a low push-up. Your elbows should come out wide to the side and your chest should lower directly down toward the triangle on the floor. Start with three sets of five and work up to three or four sets of 10.
2. Hard-Core Plank
Start in the same position as the top of a push-up, balancing on your feet and hands, your body in a straight line from your heels to head. Exhale as you lower halfway down toward the floor, elbows bent in close to your ribs. For an added challenge, lift your right foot four inches off the floor and hold for five seconds. Set it down for a second, then lift it out to the side at a 90-degree angle, still four inches off the ground. Hold it out at your side for five seconds. Return to start position, and repeat on left side. Start with two reps on each side and work up to four.
Start in the same position as the top of a push-up, balancing on your feet and hands, your body in a straight line from your heels to head. Exhale as you lower halfway down toward the floor, elbows bent in close to your ribs. For an added challenge, lift your right foot four inches off the floor and hold for five seconds. Set it down for a second, then lift it out to the side at a 90-degree angle, still four inches off the ground. Hold it out at your side for five seconds. Return to start position, and repeat on left side. Start with two reps on each side and work up to four.
3. Dumbbell Arm Circles
Sit tall in a chair or stand with feet shoulder-width apart and knees slightly bent. Hold a weight in each hand and extend your arms straight out in front of you, chest height, slightly wider than your shoulders. Slowly make small circles inward (about four inches in diameter). Do this for 15 seconds before reversing your circles. Do three to five sets of these.
Sit tall in a chair or stand with feet shoulder-width apart and knees slightly bent. Hold a weight in each hand and extend your arms straight out in front of you, chest height, slightly wider than your shoulders. Slowly make small circles inward (about four inches in diameter). Do this for 15 seconds before reversing your circles. Do three to five sets of these.
4. Reverse Fly
You can do this standing, kneeling down or straddling an incline bench with your face down. Hold a weight in each hand at your sides and roll your shoulders back. Squeeze your abdominal muscles in as you lift your arms into a soft-bent circle in front of your chest, just below shoulder height, palms face inward. Open your arms wide apart, with the movement coming only from your shoulder joints. Stop when your elbows are slightly behind your back. Resist as you bring the arms and hands back together. Do three to five sets of eight.
You can do this standing, kneeling down or straddling an incline bench with your face down. Hold a weight in each hand at your sides and roll your shoulders back. Squeeze your abdominal muscles in as you lift your arms into a soft-bent circle in front of your chest, just below shoulder height, palms face inward. Open your arms wide apart, with the movement coming only from your shoulder joints. Stop when your elbows are slightly behind your back. Resist as you bring the arms and hands back together. Do three to five sets of eight.
5. In and Outs
Kneel on the ground, sit back on your heels and hold your weights at your sides. Keeping your upper arms close to your ribs, lift the weights so your forearms are parallel to the ground, palms facing up. Your elbows should be at a 90-degree-angle. Move your forearms slowly in toward each other, then slowly out to the either side of your torso without allowing your forearms to lift. Do three to five sets of 10. If kneeling puts too much pressure on your knees, do this on a bench or chair.
Kneel on the ground, sit back on your heels and hold your weights at your sides. Keeping your upper arms close to your ribs, lift the weights so your forearms are parallel to the ground, palms facing up. Your elbows should be at a 90-degree-angle. Move your forearms slowly in toward each other, then slowly out to the either side of your torso without allowing your forearms to lift. Do three to five sets of 10. If kneeling puts too much pressure on your knees, do this on a bench or chair.