Build Total-Body Strength

1. Lie face up on a bench holding dumbbells straight over your chest with an overhand grip (palms forward).
2. Keeping your left arm straight, lower the dumbbell in your right hand until your upper arm just breaks parallel with the ground
3. Press it back up.
4. Lower the dumbbell in your left hand while keeping your right arm straight.
5. Continue alternating to complete the set.

Be sure to: Keep your feet on the floor, your stomach tight, and your hips and shoulders on the bench at all times.

You should feel it: Working your chest, shoulder, and triceps.

1. Stand on one foot with your knee slightly bent, holding a dumbbell in each hand with an overhand grip (palms facing toward you).
2. Hinge forward at the waist, lowering the weights as your non-supporting leg lifts behind you.
3. Contract your glutes and hamstrings to return to a standing position.
4. Complete the set on one side before repeating with the opposite leg.

Be sure to: Move your torso and leg as one unit while keeping the weights close to your body throughout the movement.

You should feel it: Working your glutes, hamstrings, and back.

1. Stand with your feet shoulder-width apart, holding dumbbells at your shoulders with your elbows pointing forward.
2. Initiating the movement with your hips, squat back and down until your thighs are parallel to the floor.
3. Stand by pushing through your hips, and press the dumbbells overhead.
4. Lower the dumbbells to your shoulders to return to the starting position.
5. Continue for the remainder of the set.

Be sure to: Keep your elbows up and pointing straight ahead throughout the movement.

You should feel it: Working your glutes, hamstrings, quads, and shoulders.

1. Lie face up, body arched over the ball, holding a weight behind and supporting your head.
2. Drape body over ball, feeling mild stretch in your abdominals.
3. Curl trunk and pelvis together while keeping belly button pulled in, and rotating your trunk on the way up.
4. Return to start position and repeat, rotating to the opposite side.
5. Repeat for prescribed number of repetitions.

Be sure to: Keep stomach tight and neck relaxed.

You should feel it: Working your abdominals.