Exercise 8: Swiss-Ball One-Arm Row
Reps: 10-20 Rest: 15-30 Seconds
Hold a dumbbell in your right hand and rest your left knee on a Swiss ball. Brace yourself on the ball using your left hand and placing your right foot out wide , and row the weight to the outside of your chest . Lower the weight back down. That's one rep. Complete 10-20 reps, and then switch sides and repeat.