1. Push up to side plank.
Muscles worked: shoulders, chest, back
Do 3 sets of 10 reps on each side.
Start in the plank position, lower your body down to the floor. Push-up to starting position and then twist into side plank. Be sure to engage in your core and Keep good form.
Repeat on the other side.
2. Tricep dip with leg extension
Muscles worked: triceps, biceps, shoulders, core and glutes.
Do 2 sets of 10 reps on each leg.
Start in bridge position with fingertips facing your heels. Lift off one leg and extend upward. Lower body down as you dip at the elbow and bend knee. Raise up and extend to starting position. Swap legs and repeat.
3. Triceps shredder
Muscles worked: triceps and shoulders
Do 30 reps on each arm.
Sit side saddle and wrap your right arm around your waist, extend left arm and place hand on the floor. Lower your body to the floor almost touching your shoulder to the floor. Then push back up to starting position. Swap to the other side and repeat.
4. No more bingo wings!
Muscles worked: triceps, back, core, quads and glutes.
Do 2 sets of 10 reps on each leg.
Using a 10 pound dumbbell, start in a deep runners lunge. Place the weight in your hands and bend at elbow to lower behind you. Extend arms and repeat. Keep low in your lunge to work your quads and glutes. Multi tasking!
5. Bicep curl and standing stabilizer
Muscles worked:biceps, core
Do 4 sets of 10 reps on each leg.
Stand on your right leg with you left knee bent at your knee. Place 3-5 pounds in each hand. Do a biceps curl as you balance and stabilize on one leg to engage in your core.
6. Row the boat.
Muscles worked: back and shoulders.
Do 4 sets of 10 reps.
Stand with both feet together and knees bent. Place a 10 pound weight in both hands. Extend your arms directly in front of you, bend at the elbow and pin your elbows back behind your body in a rowing motion. Be due to keep shoulders down and engage in core.
7. Cheat fly
Muscles worked: pecs, biceps and shoulders.
Do 4 sets of 10 reps
Lay on your back knees bent. Place a 5 pound weight in each hand. Extend them both directly in front of your chest. Slightly bend elbows as you extend your hands toward the floor. Squeeze your chest as you bring your arms back to the starting position.
8. Leg kick back to tricep extension
Muscles worked: quads, hamstrings, glutes, core, back, triceps.
Do 2 sets of 10 on each side.
Stand on one leg with a 5 pound weight in each hand. Kick your right leg back behind you as you bend your left knee. At the same time extend your arms to a triceps extension. Bend at the elbow to return to starting position. Repeat.
9. Shoulder shaper
Muscles worked: shoulders
Stand on a resistance band and Place the handles in your hands. Raise both arms to a layers lift. Lower down and repeat. Be sure to keep shoulders down and abs engaged.
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