1 Decline Bench Press
Sets: 2-4 Reps: 3RM
Set an adjustable bench to a decline and lie back on it, securing your feet in the braces. Squeeze your shoulder blades together and arch your back. Grab the bar with an outside shoulder-width grip and squeeze it tightly. Lower it to your sternum. Perform several low-rep warm-up sets to slowly work up to your three-rep max (3RM), the heaviest weight you can lift for three perfect repetitions. Once you've found your 3RM, perform two to four sets with that weight or a load that's a little lighter.
2a Walking Lunge
Sets: 3 Reps: 12-15, 8-12, 6 (each leg)
Step forward with one leg and lower your body until your front thigh is parallel to the floor. Your shin and thigh should form a 90-degree angle. Your back leg should be bent so that your knee hovers about two inches from the floor. Push off from your front leg and step forward with your other leg.
2b Swiss-Ball Pushup
Sets: 3 Reps: 12-15, 8-12, 6
Place your hands on a Swiss ball and get into pushup position. Stabilize yourself. Lower your body until your chest nearly touches the ball.
3a Alternating Dumbbell Press
Sets: 2 Reps: 10-12 (each side)
Hold a dumbbell in each hand at shoulder level. Press one dumbbell overhead, and then lower it and press the other one.
3b Dumbbell Romanian Deadlift
Sets: 2 Reps: 10-12
Hold a dumbbell in each hand and rest your hands on the front of your thighs. Keeping your lower back in its natural arch, bend your hips and then your knees, lowering the weights until you feel you're about to lose the arch in your lower back.
Sets: As many as needed Reps: 100
Lie on your back on the floor with your knees bent 90 degrees. Interlace your fingers and cup the back of your head. Sit up all the way. Perform 100 total reps, doing as many sets as you need to (and resting as needed in between) until you hit that number.