| Reverse Lunge with Front Raise |
| Begin with your legs together, holding a medicine ball at hip level. Take one giant step backward with one leg so that your bodyweight is evenly distributed between your front and back legs. As you lower your back knee toward the ground, raise the medicine ball in front of you, keeping your arms straight. Raise your body and lower the ball, keeping your feet stationary. Repeat, then switch legs. |
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| One-Leg Hop/Dunk |
| Begin with your right leg slightly behind you, holding a medicine ball at waist level. Simultaneously hop up on your toes with your left foot as you bring your right (back) leg up until that knee reaches waist level. As you hop, raise the ball straight up overhead as if you were going to dunk a basketball into a net. Do all the reps on your right side, then switch to your left. |
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| Dumbbell Bench Press |
| Lie on a sturdy low table or a step, feet planted firmly on the floor. Begin with your arms bent at 90 degrees, palms facing out. Bring the dumbbells up in a slight arc, squeezing your chest muscles together as you go. As you lower the weights, focus on opening up your chest. |
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| Your Personal Trainer |
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