Bench Press with free weights; 15 reps
Tricep pushbacks. Hold a weight in each hand, and have a slight bend in your legs and lean slightly forward. Hold arms at a 90-degree angle almost like candlesticks. Then straighten arms back so the end behind you at about a 45-degree angle towards the floor. 15 reps.
Bosu pushups. Place bosu ball with the flat side up and hold on to each side of the surface. Do regular pushups. 15 pushups.
Wallsit. Put back against the wall and squat down like you are sitting in a chair. Hold for 60 seconds.
Crunches on bench. Balance on a workout bench on your booty and extend your arms to the sides and legs to the front, then bring together.25 crunches. (This pic is the closest I could get, but I do it with arms out).
Front lateral raises: Start with dumbbells in hand, with arms at your sides, holding the weights with the front of your hands forward. Lift arms straight forward until they are shoulder height. 15 reps.
Tricep overhead dips: Lay on bench (I know the picture is on a ball, but it is the best I could find. Same concept though) and hold either a weight or weighted ball with both hands. Lower the weight overhead and over the back of the bench. 15 reps.
Overhead press: Either sitting or standing (although I think sitting is easier on your back) hold weights in the shape of a goal post, press up and together until weights touch in the center over your head. 15 reps.
Lunge, bicep, and overhead: This is one of my favorite kinds of exercises because it works multiple areas of your body at once. First, hold weight in hands at your sides, as you did with the front lateral raises, except have palms forward. Lunge forward with one leg and as you do this do a bicep curl. Once you are lunged down turn your arms 90 degrees so palms are once again forward and press up into an overhead press, then bring down (all while in the lunge). As you step your feet back together bring arms back down to your sides. *This exercise can be a little tricky at first, but once you get the motion down you will be feeling the burn!
Bosu Squat thrusts: This is my favorite exercise ever! Its kind of intense, but it really works! (And you know I love the Bosu!) Hold bosu in your hands with the flat side facing your body, one hand on each side of the bosu (same idea as when you did pushups, but you are standing).Squat down and place bosu on the ground, round side down, and jump out with your back legs (you remember squat thrusts from gym class).When your legs are out, do one push and then jump your legs back in.Stand up and lift bosu overhead, round side all the way up facing the ceiling (this gives a little extra arm workout). That’s it! Ha, I know this one is hard so just do as many as you can handle for that day. I do 15 reps.
*The Bosu is great because it is all about stability, translation, your core is working at all times.
Bent Over Rows: Bend your knees slightly and bend forward so your back is at about a 45 degree angle. With weights in hand start with arms down but slightly in front of you. Pull your arms back so that your elbows are at at 90 degree angle and you can feel your shoulder blades pressing together.
Overhead Tricep Dips: Hold a weight with both hands over your head, but behind so you don’t hit yourself in the back of the head, and bend your elbows to dip it down.
Squat and Overhead Press: (These pictures have the weights positioned with palms facing in, but I do them with palms out, facing forward). Squat down with arms like football posts. Stand up and press arms up at the same time.