#1 Boxer -- 3 sets of 20

Starting Position
Stand with feet hip-width apart, knees bent, torso almost parallel to floor. Hug elbows to sides, hands near chest.

Action
EXHALE: Extend left arm forward (palm down), right arm back (palm up).

INHALE: Hug arms in.

Repeat, switching arms.

Special Instructions
Keep back flat and arms parallel to the floor, head in a neutral position looking at the ground.

Muscles Worked: Upper back, shoulders


#2 Dumbbell Reverse Fly -- 3 sets of 15

Starting Position
Begin by sitting on top of the Swiss ball with your feet flat on the floor and dumbbells to your sides, palms facing inwards. Lean over so your chest is slightly above your knees. This forward lean is what will work the muscles towards the back of your shoulders.

Action
Raise your arms to your side, bringing the dumbbells up to shoulder level height. Keep your arms as straight as possible but do not lock your elbows. Slowly lower the dumbbells back to the starting position. Try doing 2 sets of 10-12 repetitions.

Special Instructions
Keep spine in a neutral position and your head and eyes looking forward, not down.

Muscles Worked: Upper back


#3 Dumbbell Shrugs -- 3 sets of 20

Starting Position
Begin by standing with your feet shoulder width apart and your knees slightly bent. Hold the dumbbells to your side with your palms facing inward.

Action
EXHALE: Slowly lift your shoulders straight up, keeping your arms straight. Hold for 1-2 seconds.

INHALE: Slowly lower down to starting position. Try doing 2 sets of 10-12 repetitions.

Special Instructions
Do not roll your shoulders.

Muscles Worked: Upper back, Shoulders, Neck


#4 Seated Dumbbell Rows - 3 sets of 15

Starting Position
Begin by sitting on the floor, leaning back slightly with knees bent and feet on the ground. Hold the dumbbells out in front of your body with your arms straight and palms facing inward, so the dumbbells are at 90 degrees.

Action
Bring dumbbells in towards your body at chest level as you squeeze your elbows behind your back as far as possible. Return to starting position. Try doing 2 sets with 10-12 repetitions.

Special Instructions
Keep elbows in towards the body, but not completely against the body, as you go through the movement.

Muscles Worked: Upper back, Biceps, Shoulders


#5 Dumbbell Hammer Curls - 3 sets of 20

Starting Position
Stand or sit, grasping a dumbbell in each hand with your palms facing inward.

Action
EXHALE: Curl the dumbbells to your shoulders (alternating arms or simultaneously).

INHALE: Lower the weight slowly to the starting position to complete one rep.

Special Instructions
Make sure upper body is stable and you are not leaning back with each curl. Unlike a standard biceps curl, your palms are facing inward throughout the movement. Keep elbows in at your sides.

Muscles Worked: Biceps


#6 Dumbbell Concentration Curls - 3 sets of 20

Starting Position
Begin seated on a bench or chair. Hold a dumbbell with an underhand grip, resting that elbow on the inner side of your thigh.

Action
INHALE: Curl the dumbbell to your shoulder, keeping upper body still.

EXHALE: Lower the weight back down until your arm is straight but the elbow is not locked.

Special Instructions
This is a great exercise if you have trouble keeping proper form on seated or standing curls.

Muscles Worked: Biceps



#7 Dumbbell Pullovers - 3 sets of 15

Starting Position
Sit holding one dumbbell with both hands behind your neck by grasping the plate and wrapping your thumbs and pointer fingers around the hand grip.

Action
EXHALE: Extend arms straight above your head, keeping elbows next to ears.

INHALE: Lower the weight back down with contol to the starting position to complete one rep.

Special Instructions
Contract abs to avoid arching your back. Use a bench with a short back (if available) for support. Keep elbows tight near ears throughout movement and try to keep your upper arms still.

Muscles Worked: Triceps
#8 Reverse Plank - 3 sets (hold as long as possible)

Starting Position
Sit with palms on ground, below shoulders. Squeezing butt and thighs.

Action
Push up into a reverse plank (on either elbows or straight arms). Hold for 30 seconds and work up to 1-3 minutes.

Special Instructions
Keep body in straight line- don't let hips raise or lower. Be sure not to hold breath.

Muscles Worked: Back, Triceps, Shoulders, Core, Quads