The No More Excuses Diet (61 page)

MB PUSH-UP

Get into a push-up position, resting your right hand on a medicine ball. Lower your body toward the ground, bending your arms nearly 90 degrees, then raise yourself back up to the starting position. Switch arms and repeat.

DB SHOULDER PRESS

Hold dumbbells on each side of your head with your elbows below your wrists. Press upward until your arms are extended, then slowly bring back the dumbbells to the starting position.

DB SQUATTED ALTERNATING SHOULDER PRESS

In a squatted position, hold a dumbbell in each hand with your arms at 90 degree angles beside your head. Your palms should be facing forward and your elbows pointed out. Extend one arm to press the dumbbell straight up, keeping your other arm in place. Then slowly bring back the dumbbell to the starting position and repeat with the opposite side.

DB ONE-LEGGED SHOULDER PRESS

Engage your core and balance on one foot. Hold dumbbells on each side of your head with your elbows below your wrist. Press upward until your arms are extended, then slowly bring back the dumbbells to the starting position.

DB SIDE RAISE

Stand with your feet shoulder-width apart and hold dumbbells down by your sides. Slowly raise both dumbbells up to about eye level. Lower and repeat.

DB REVERSE FLY

Holding two dumbbells, bend over with your arms hanging down in front of you. Keep your knees slightly bent and your back straight. Raise your arms until they are level with your shoulders and pause. Lower arms back to the starting position and repeat.

DB STANDING UPRIGHT ROW

Stand with your feet slightly apart and hold dumbbells with an overhand grip. Your hands should be shoulder-width apart. Draw the dumbbells up toward your collarbone by bending your elbows. Your wrists flex as the weights rise.