Tricep Lifts with Band

Starting Position

Grab each handle and place feet on band, hip-width apart. Stand tall with back straight, abs engaged, arms at your sides, palms facing each other. Bend knees slightly and with a straight back, bend forward slightly from the hips.

Action

EXHALE: Keeping arms straight and close to the sides of your body, lift your hands up towards the ceiling behind you.

INHALE: Slowly lower arms back down to start position to complete one rep.

Special Instructions

Do not arch or round the back. Keep the abs engaged to protect your lower back. Keep wrists straight and in line with the forearms. Make it easier: Bring legs together (closer to center of band) for less resistance. Make it harder: Open legs wider (closer to handles) for more resistance.
Muscles Worked: Triceps

Tricep Dips with Bent Knees

Starting Position

Sit tall on the edge of a sturdy chair or step and wrap your fingertips over the front edge. Place feet on the floor in front of you with knees bent. Lift hips and butt up and slightly forward.

Action

Bend elbows about 90 degrees and lower hips toward the floor. (If you feel pain in the shoulders, your elbows are bent too much). Press up until elbows are straight, but not locked.

Special Instructions

None.

Muscles Worked: Triceps

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 on Ball at Hips

Starting Position

Start behind the ball, place your midsection on the ball and roll forward until your hands reach the floor. Walk out with your hands until the ball is underneath your knees. Have your hands just outside of shoulder width.

Action

Keep your core strong by not dropping your hips. Your body should be as straight as possible. Lower your upper body to 90 degree at the elbow and return to the starting position. Try doing 2 sets of 10-12 repetitions.

Special Instructions

For a more advanced version, walk out on the ball until the ball is underneath your ankles.

Muscles Worked: Chest, Triceps

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