1A PUSHUP ON CHAIRS
Get into pushup position, resting each hand on a chair and your feet on the floor . Lower your body until your chest is between the chairs , and then push yourself back up. That’s one rep. If you can’t complete at least 15 reps, try increasing the elevation of the chairs with a book on each side.
1B HANDS-OVERHEAD BULGARIAN SPLIT SQUAT
Stand a few feet in front of a bench or chair (with your back to it), bend one knee, and rest the top of your foot on the bench or chair. Reach your arms straight overhead . Keeping your torso upright, bend your opposite knee and lower your body until your rear knee touches the floor . Reverse the motion to return to the starting position. That’s one rep. Complete all your reps on that leg, then switch legs and repeat.
2A TRICEPS EXTENSION ON FLOOR
Get into pushup position with your hands a few inches above your shoulders. Bend your elbows 90 degrees so that your forearms rest on the floor . Keeping your body straight, extend your elbows so that your torso rises (it should feel like you’re doing a regular triceps extension) . Reverse the motion to return to the floor. That’s one rep.
2B DUMBBELL STEPUP
Stand facing a bench or chair with a dumbbell or other weighty object in
each hand. Place one foot on the bench so that your knee is bent 90 degrees and your thigh is parallel to the floor . Drive your foot into the bench, and raise yourself up so you’re standing on the bench with your rear foot hanging off it . Reverse the motion to returnto the floor. That’s one rep. Perform all
your reps on one leg fi rst, then switchlegs and repeat.
3A ISOMETRIC ROW ON CHAIRS
Place two chairs near each other and lie back between them, resting your triceps on them. Keeping your body straight, drive your elbows straight back so that you feel your upper back tense as you support your weight with your arms. Hold the position for as long as you can.
3B HORIZONTAL OVERHEAD PRESS
Lie facedown on a bench or table, and position your arms at shoulder level,
as if you were about to perform an overhead press . Now press your arms straight out just as you would in a press (because of the angle, you’ll feel the tension in your upper back rather than your shoulders) . Reverse the motion to return to the starting position. That’s one rep.