Swiss-Ball Dumbbell Rotation

Sets: 3-4 Reps: 4-6 Rest: 90 Seconds

Hold a dumbbell with both hands and lie back on a Swiss ball so that your hips are parallel to the floor and the weight is straight out in front of you. Rotate as far as you can to the left, keeping your hips parallel [1]. Then rotate to the right [2]. That's one rep. Do not allow your hips to sag.

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Directions and Intro

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Swiss-Ball Side Crunch

Sets: 3-4 Reps: 4-6 Rest: 90 Seconds

Lie on your side on a Swiss ball and place your hands behind your head [1]. Contract your abs and bend your torso as high as you can [2]. Reverse the motion to return to the starting position. Be sure not to tuck your chin during the movement. That's one rep. Complete all your reps on that side, then switch sides and repeat. Brace your feet against a wall or bench for support.

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Renegade Row

Sets: 3-4 Reps: 6-8 Rest: 90 Seconds

Hold a dumbbell in each hand and get into pushup position [1]. Shift your weight to your left side while staying rigid. Row the righthand dumbbell to your side, making sure you are not shifting your hips [2]. Lower the dumbbell back to the floor, shift to the right, and row with your left arm. That's one rep. Try to keep your hips parallel to the floor.

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Directions and Intro