Sit dow i a lat pulldow sta-tio ad grab the bar with aoverhad grip that’s just beyodshoulder width
. Without ov-ig your torso, pull the bar dowto your chest as you cotiue tosqueeze your shoulder blades
.Pause, the slowly retur to thestartig positio.
Sigl-Lg Dumbbll Stright-Lg Ddlif
Grab a pair o dubbells witha overhad grip, ad holdthe at ar’s legth i roto your thighs. Stad o oeleg with your ee slightlybet
. Without chagigthe bed i your ee, bed atyour hips, ad lower your torsoutil it’s alost parallel to theoor
. Pause, the raise yourtorso bac to the startig posi-tio. Coplete the prescribeduber o repetitios with thesae leg, the do the saeuber o your other leg.
Grab a pair o dubbells ad hold the atar’s legth at your sides. Stad i rot o abech or step, ad place your let oot frlyo the step. The step should be high eoughthat your ee is bet 90 degrees
. Pressyour let heel ito the step ad push yourbody up util your let leg is straight adyou’re stadig o oe leg o the bech,eepig your right oot elevated
. Loweryour body bac dow util your right oottouches the oor. Coplete the prescribeduber o repetitios with your let leg, thedo the sae uber with your right leg.
Sid Plk d Row
Attach a hadle to the low pulleyo a cable achie ad grab itwith your right had. Lie o yourlet side with your ees straightad prop your upper body upo your let elbow ad orear.Raise your hips util your bodyors a straight lie ro yourales to your shoulders
.Bed your elbow ad pull thehadle to your rib cage, eepigyour hips pushed up ad orward.
. Slowly straighte your arbac out i rot o you.
Grab a pair o dubbells ad letthe hag at ar’s legth etto your sides. Tur your arsso that your pals are acigorward, ad bed your elbowsslightly
. Without chagig thebed i your elbows, raise yourars straight out to your sidesutil they’re at shoulder level
.Pause or 1 secod at the top othe oveet, the slowly lowerthe weights bac to the startigpositio.
Get dow o all ours adplace your hads o the oorso they’re directly uder yourshoulders
. Lower yourbody util your chest earlytouches the oor, eepig yourelbows tuced close to yoursides
. Pause at the botto,ad the push yoursel bac tothe startig positio as quiclyas possible.
Icli Dumbbll Bch Prss
Set a adjustable bech to its lowesticlie, about 15 to 30 degrees. Lieaceup o the bech ad hold thedubbells above your shoulders, withyour ars straight
. Lower thedubbells to your chest
. Pause,the press the weights bac up to thestartig positio.
Dumbbll Bulgri Split Squt
Hold a pair o dubbells at ar’slegth et to your sides, your palsacig each other, ad place just theistep o your bac oot o a bech
. Slowly lower your body as deeplyas you ca
. Pause, the push yoursel bac up to the startig positio asquicly as you ca. Coplete the prescribed uber o reps with your let ootorward, the do the sae uber with your right oot i rot o your let.
Pushup d Row
Place a pair o he dubbells at the spotwhere you positio your hads. Grasp thedubbell hadles ad set yoursel i pushuppositio
. Lower your body to the oor,pause, the push yoursel bac up
. Oceyou’re bac i the startig positio, row thedubbell i your right had to the side oyour chest, by pullig it upward ad bedigyour ar
. Pause, the lower the dubbellbac dow, ad repeat the sae oveetwith your let ar. That’s oe repetitio.
Sit o your ees i rot o a Swiss ball ad place your orears ad fstso the ball
. Slowly roll the ball orward, straighteig your ars adetedig your body as ar as you ca without allowig your lower bac to“collapse”
GROUP 1 /
Do 1 set of each exercise(12 reps) without resting in between. Rest1minute. Repeat. Rest for 1minute. Thenmove on to the exercises in Group 2.
GROUP 2 /
Do 1 set of eachexercise (12 reps) withoutresting in between.Rest 1minute. Repeat.
ExCERPTED ROm “THE WOmEn’S HEALTH BIG BOOk O ExERCISES,” BY ADAm CAmPBELL (RODALE, 2010). PHOTOGRAPHS BY BETH BISCHO