Single Arm Lateral Raises with Band

Starting Position

Hold the left handle in your left hand. Place other side of resistance band on the floor and stand on it with feet hip-width apart. Stand tall with back straight, abs engaged, left arm at your side, palm facing inward, and right hand on your hip.

Action

EXHALE: Keeping left arm straight, slowly lift your arm up to shoulder height.

INHALE: Slowly return back down to the start position to complete one rep.

Finish set on this side and then switch sides.

Special Instructions

Do not lean back or to the sides as you lift your arm. Keep arm straight, but not locked. Keep wrist in line with the forearm--not bent up or down. Make it easier: Stand closer to the handle on the floor to decrease resistance. Make it harder: Stand closer to the handle you’re holding to increase resistance. Stand with legs closer together for more core challenge.

Muscles Worked: Shoulders

Single Arm Front Raises with Band

Starting Position

Hold the left handle in your left hand. Place other side of resistance band on the floor and stand on it with feet hip-width apart. Stand tall with back straight, abs engaged, left arm in front of the thigh, palm facing inward, and right hand on your hip.

Action

EXHALE: Keeping left arm straight, slowly lift your arm up to shoulder height.

INHALE: Slowly return back down to the start position to complete one rep.

Finish set on this side and then switch sides.

Special Instructions

Do not lean back as you lift. Keep arm straight, but not locked. Keep wrist in line with the forearm--not bent up or down. Make it easier: Stand closer to the handle on the floor to decrease resistance. Make it harder: Stand closer to the handle you’re holding to increase resistance. Stand with legs closer together for more core challenge.

Muscles Worked: Shoulders

Seated Dumbbell Rows

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

Pushups

Starting Position

Start with hands shoulder width apart on the floor and up on your toes, so that your body is supported, keeping your body as straight as possible.

Action

EXHALE: Bend your elbows and lower chest to 90 degrees at the elbows.

INHALE: Push up so that your arms are straight, making sure your elbows aren’t completely locked.

Try doing 2 sets of 10-12 repetitions.

Special Instructions

Don't lock elbows out completely. Look straight ahead and keep spine in a neutral position.

Muscles Worked: Chest, Triceps, Shoulders

One Arm Dumbbell Rows with Ball

Starting Position

Begin this exercise by placing one hand on Swiss ball, standing with the same side leg behind the Swiss ball. The opposite hand is holding a dumbbell with your palms facing inward. The opposite leg is held off the floor approximately 12 inches. Bend at the hips so that you create a flat back. Your spine should be in a neutral position.

Action

Pull dumbbell straight up to the side of your chest, keeping arm close to your side. Slowly lower to starting position but don’t let the dumbbell touch the floor. Try doing 2 sets with 10-12 repetitions for each arm.

Special Instructions

This exercise works on your stabilizers to help create better balance.

Muscles Worked: Upper back, Shoulders, Biceps

One Arm Dumbbell Rows

Starting Position

Grasp a dumbbell with palm facing in. Rest opposite elbow on opposite leg. Try to create a flat back. Keep upper body steady.

Action

INHALE: Pull the dumbbell up as high as possible, keeping your elbow back & ensuring that the upper arm travels away from your torso a little.

EXHALE: Lower dumbbell back down until arm is straight, but elbow does not lock, to complete one rep.

Special Instructions

Keep your spine in a neutral position.

Muscles Worked: Upper back, Shoulders, Biceps

Modified Pushups

Starting Position

Begin by getting down on yours hands and knees with your hands just outside shoulder width and slightly forward of your shoulders. Your knees should be directly aligned with your hips. Keep your abdomen tight and your spine in a neutral position.

Action

EXHALE: Bend your elbows and lower chest to 90 degrees at the elbows.

INHALE: Push up so that your arms are straight, making sure your elbows aren’t completely locked. Try doing 2 sets of 10-12 repetitions.

Special Instructions

If you can’t go to 90 degrees at the elbow, just go to a comfortable position until you can work up to 90 degrees.

Muscles Worked: Chest, Triceps, Shoulders

Low Mount Reverse Flys with Band

Starting Position

Tie one end of the resistance band to a safe place. Get on all fours and grab the other end of the resistance band with the hand furthest from the tied end. Keep resistance band on the inside of your closest arm.

Action

Take resistance band and extend away from your body out to your side, a little above shoulder level, keeping the arm as straight as possible. Slowly bring back to the starting position. Try to do 2 sets of 10-12 repetitions for each arm.

Special Instructions

Keep spine in a neutral position and head looking forward, not down.

Muscles Worked: Shoulders

Isometric Shoulder Hold with Towel

Starting Position

Twist a large towel so that it is in a long straight line. Step onto one end of the towel with your right foot, grasping the other end of it in your right hand (palm facing down arm at right side). Keep feet slightly apart, knees slightly bent.

Action

Allow enough tension to feel resistance as you raise your right arm up, approaching a parallel line with the floor. Hold at 45 degrees for 30 seconds. Adjust tension (step further away from hand) and hold arm parallel to floor for 30 seconds. Switch sides and repeat for one set.

Special Instructions

Adjust resistance by stepping closer (more difficult) or away (easier) from you’re the end of the towel in your hand. You should feel enough resistance during each part of the exercise (may need to adjust it by stepping further away from hand at each different angle mentioned). Be sure not to hold breath.

Muscles Worked: Shoulders

Dumbbell Shrugs

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

Dumbbell Lateral Raises

Starting Position

Stand with feet slightly apart, back straight, arms hanging at your sides. Hold a dumbbell in each hand, palms facing inward.

Action

EXHALE: Raise the dumbbells at your sides to shoulder level, keeping elbows slightly bent.

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

Special Instructions

Do not let the momentum of your swinging arms do all the work-- keep the movement controlled. Be sure you are not leaning back when lifting the weights.

Muscles Worked: Shoulders

Boxer

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

Wheelbarrow Walk with Ball

Starting Position

Start behind the ball, place your midsection on the ball and roll forward until your hands reach the floor just below your shoulders.

Action

Slowly walk out with your hands until the ball moves towards your toes. Only walk out as far as you are comfortable (either to your hips, knees, or ankles). Once you've reached your point of comfort, slowly walk back to the starting position, breathing steadily throughout.

Special Instructions

Keep your core strong by not dropping your hips. Your body should be as straight as possible.

Muscles Worked: Abs, Shoulders

Dolphin Pose

Starting Position

Start in an inverted V: forearms on floor, elbows wide, hands clasped, butt lifted, legs straight. Tip head between arms to look at feet.

Action

Looking up, press body forward until chin is above hands. Return to start to complete one rep.

Special Instructions

None.

Muscles Worked: Abs, Shoulders, Upper back

Bridge-Ups

Starting Position

Begin seated on floor, knees bent, feet flat, arms bent with hands on floor below shoulders.

Action

EXHALE: Straighten arms (don't lock elbows), allowing butt/hips to rise off of ground until your body from your head to your knees is in a straight line parallel to the floor. Hold for 2 counts.

INHALE: Return to starting position for one rep.

Special Instructions

Keep glutes squeezed and tailbone tucked in. Tighten abs to help straighten body. At highest position, knees should be bent at 90 degrees.

Muscles Worked: Abs, Lower back, Shoulders

Banana Exercise

Starting Position

Lie on floor with legs together, arms extended overhead, belly button pulled in toward spine.

Action

Keeping head between arms, slowly raise upper body and legs off floor to form a gentle bananalike curve. Hold for a slow 30 counts.

Special Instructions

Don't hold your breath! Try to keep breathing steady and even. Concentrate on holding abs in.

Muscles Worked: Abs, Shoulders