Week 1: Triceps Dip
Targets: triceps, shoulders
Sit on chair, knees bent, hands grasping seat. Walk feet forward until butt is off the seat. Bend elbows, lowering hips. Press back up, straightening arms.
Week 1: Knee Push-Up with Punch
Targets: chest, shoulders, arms, core
Start in modified push-up position, knees on floor. Keeping abs tight, bend elbows and lower chest toward floor. Press back up to start and extend right arm at shoulder level. Continue alternating arms with each rep.
Week 1: Alternating Forward Lunge with Hammer Curl
Targets: butt, legs, biceps
Stand holding dumbbells by sides. Step forward with right leg slowly lower into a lunge while curling weights toward shoulders. Press into right foot return to start, lowering weights. Alternate front leg with each rep
Week 1 Power Move: Split Jump
Targets: butt, legs (and boosts heart rate!)
Start in a shallow lunge, right foot 2 to 3 feet in front of left foot. Jump up , while in the air, scissor-kick so you land with left leg forward, immediately lowering into a shallow lunge. Alternate front leg with eachrep
Week 2: Back Toner
Targets: back, core
Lie on back with legs in tabletop position (as shown), holding dumbbells above chest, arms straight and in line with shoulders. Contract abs while lowering weights past head, elbows slightly bent. Keeping abs tight, raise dumbbells back to ceiling.
Week 2: Roll-Up with Chest Press
Targets: abs, chest, shoulders
Lie on mat with knees bent and feet flat, holding dumbbell with both hands a few inches above chest, elbows bent. Slowly roll up into sit-up position, straightening arms and pressing weight forward.
Week 2: Triceps Press Back with Toe-Tap Lunge
Targets: triceps, butt
Stand with feet together, knees slightly bent, and dumbbells curled toward chest. Tap left foot behind you while straightening elbows and extending arms back, squeezing triceps. Alternate legs with each rep.
Week 2 Power Move: Squat Jump
Targets: legs, butt (and boosts heart rate!)
Start in low squat, knees behind toes and arms extended by sides. Jump up, straightening legs and lifting feet off floor while extending arms overhead. Land softly, lowering into next squat.