42CS

If you have a medicine ball, you can do this whole workout with it. If not, use a db. Do 12 reps of all exercises. If it's a single side exercise, do 12 reps each side.


1. Chest press into pullover (so either press with two lighter weights so that you can do a pullover with the combined weight...or hold one heavy weight and do a chest press from the center then down into a pullover)

2. Shoulder to shoulder Chest Presses (one weight held in both hands, press from right shoulder up to middle down to left shoulder down to middle, etc).

3. Squat with ball or weight, at bottom of squat, put weight on ground and jump out over it into plank position. Come back to squat position, pick up weight, stand up and press it over head.

4. Loaded hops. hold weight. Hop on both feet...side to side, front to back. That's one rep.

5. Lateral Rainbow Presses. Hold ball or weight in both hands. Start with weight at right shoulder. Lift up and over your head, in a rainbow motion, ending at left shoulder.

6. Single arm presses ( do these with the ball too...it works the tiny little stabilizer muscles and your hands to try and press the ball up and down without dropping it).

7. Squat Slides. Stand in squat position. Place a dumbbell parallel to the inside of one foot. Squat down. As you rise up, push the db over to the other foot. Repeat going the other direction. This will work the inside of your thighs in quite a lovely way! :)

8. Squat to Upright Rows. Hold ball or weight with both hands. Squat, touch weight to ground, keeping chest up and back flat. Rise up and perform an upright row (weight to under chin, elbows pointing to ceiling).