Exercise 1

Overhead Walking Lunge

 

Hold dumbbells overhead and brace your abs. Step forward into a lunge, bending your front knee until your thigh is parallel to the ground. Step forward and repeat with the other leg. Each step is one rep.

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Exercise 2

Dumbbell Push-Up

 

Hold a dumbbell in each hand and get into pushup position on the ground. Perform a pushup, then rotate 90 degrees to your left side and raise one weight overhead. Return to the top of the push-up position and repeat on the opposite side. That’s one rep.

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Exercise 3

Swiss Ball Dumbbell Row

 

Hold a dumbbell in one hand and rest your free hand on a Swiss ball. Bend at the hips so your torso is parallel to the ground; keep your back flat. Row the dumbbell to your side. Complete your reps on one side, and then switch.

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Exercise 4

Alternating Overhead Press

 

Hold a dumbbell in one hand and rest your free hand on a Swiss ball. Bend at the hips so your torso is parallel to the ground; keep your back flat. Row the dumbbell to your side. Complete your reps on one side, and then switch.

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Exercise 5

Swiss Ball Dumbbell Rotation

 

Hold a dumbbell in both hands and lie on your back on a Swiss ball. Rotate your torso as far as you can to one side and then the other. That’s one rep.

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Exercise 6

Single-Leg Squat

 

Stand on one leg and then squat down as low as you can. If you need to, hold on to something for support.

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Exercise 7

Clap Push-Up

 

Get into push-up position and lower your body until your chest is about an inch above the ground. Explosively push yourself back up so that your hands leave the ground and you can clap in midair. When you land, use the momentum to begin the next rep.

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Exercise 8

Prone Swimmer

 

Lie facedown on the ground and extend your arms and legs. Raise them off the ground simultaneously, then pull your arms down toward your sides. Repeat, as if you were doing a breaststroke, keeping your arms and legs elevated throughout the set.

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Exercise 9

Dumbbell Get-Up

 

Grab a dumbbell in one hand and lie on your back on the ground. Raise the weight over your face. Now get up as quickly as you can without using your free hand for support.

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Exercise 10

Kneeling Swiss Ball Press

 

Grab a dumbbell in each hand and kneel on a Swiss ball. Find your balance and raise the weights to shoulder level. Press them overhead. If that’s too hard, you can kneel on two medicine balls.

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Exercise 11

Swiss Ball Jackknife

 

Get into push-up position and rest your shins on a Swiss ball. Keeping your torso straight, draw your knees up to your chest, rolling the ball forward..

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