Your Get-Fit Regimen
Alternating Resistance Row with Lateral Step
(for back, shoulders, biceps, butt and thighs)Attach a resistance band to a door knob or column. Stand with feet shoulder-width apart, gripping handles with arms extended at shoulder height. Step out to the right, bending your right knee; at the same time, drive your right elbow back, pulling your shoulder blade toward your spine. Return to starting position and repeat on the opposite side; that’s 1 rep. Do 12–15 reps.
Dumbbell Alternating Shoulder Press
(for shoulders, biceps and core)Stand with feet shoulder-width apart, holding a 5- to 8-pound dumbbell in each hand at shoulder height, palms forward. Keeping body aligned and abs tight, push your right hand upward until your arm is fully extended (as shown above). Slowly lower right arm while simultaneously pushing left arm up; continue to alternate arms. Each right-left extension counts as 1 rep. Do 12–15 reps.
Cobra on the Ball
(for shoulders, back, butt and core)A. (inset) Kneel in front of a stability ball, resting your chest against it. Slowly roll forward until your legs are straight behind you."]
B. Draw your belly button in toward your spine, squeeze your butt muscles, and tuck your chin as you begin to lift your torso off the ball. Slowly draw your shoulder blades down and back toward your spine while lifting your arms and extending them toward your feet, rotating your hands so your palms face down. Slowly return to starting position. Do 12–15 reps.
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