The No More Excuses Diet (64 page)

With a dumbbell in each hand, stand with your feet slightly apart. With your knees slightly bent, lower the dumbbells to the top or sides of your feet by bending at your waist. Lift the dumbbells by extending your hips and waist until you’re standing upright.

DB ONE-LEGGED DEAD LIFT

Grab one dumbbell and hold it in front of you. Standing on one leg, raise the other leg behind you, toes facing down, as you lower the dumbbell toward your standing foot. Lift the dumbbell by extending your hips and waist until you’re standing upright with both legs on the ground. Switch sides.

DB BENT-OVER ROW

Stand with your feet slightly apart. Bend over while keeping your back straight. Pull the dumbbells up toward the sides of your body by bending your arms.

LYING DB BACK PULLOVER

Lie on your upper back on a stability ball, keeping your feet on the floor and flexing your hips slightly. With both hands, grasp one dumbbell under the inner plate. Position the dumbbell over your chest with your elbows slightly bent. Lower the dumbell above your head while keeping your elbows stable. Pull the dumbbell up and over your chest.

BW V-UP

From a plank position on a mat, raise your hips up toward the ceiling, hold, then return to a plank position.

BW SIDE PLANK

Lie on your side on a mat, with your upper leg directly on top of your lower leg. Place your forearm on the mat under your shoulder, perpendicular to your body. Raise your hips off the mat, hold, then lower to the starting position. Switch sides.

SUPERMAN

Lie facedown with your arms and legs extended. Squeeze your glutes and tighten your lower back.