Get into a lunge position, with both knees bent and one leg in front of you and one leg behind you. Your knees should not go over your toes. Using your arms to assist you, jump up and switch leg positions, going back into lunge position. Keep your back straight and aligned with your back leg.
Start with your back firmly against the seat and feet directly in front of you and hip width on the floor. Grasp the handles so that your elbows are bent at a 90 degree angle. Drop your shoulders and push out and up, engaging your chest/pectoral muscles. Push all the way out until your arms are straight but without locking out your elbows. Slowly return to starting position, controlling the weights as you bring them back down.
Stand with your feet more than hip width apart, holding a medicine ball with both hands and keeping your arms straight the whole time. Start by bringing the medicine ball toward one foot then going up in a diagonal line toward the opposite side of your body. Pivot the foot that you started with as you twist your torso to the opposite side. Repeat ten times then switch to the opposite side.
Grasp a stability ball with both hands. Lie down on a mat with your back on the floor. Bring your arms with the ball up overhead, keeping your body straight. Bring the ball toward the middle of your body, while at the same time raising both legs up to mid-body in a v-position. Place the ball between both feet. Then slowly lower the ball with your legs, while at the same time bringing your arms up above your head. Do not drop your hands or feet to the floor during this exercise. Return your hands and feet to mid-body, and grasp the ball with your hands again. Next, lower the ball and your legs simultaneously. Be sure your back is always in contact with the mat. If your back arches off the mat, do not lower your feet all the way down.
Sit facing machine with your feet in front of you at a 90 degree angle. Your head, neck, and back should all be in alignment. Grasp the handles in an overhand grip and pull towards you, keeping in control of the weight. Keep your shoulders and elbows down while at the same time squeezing your shoulder blades back. Keep your head and back straight during the exercise. Slowly return to starting position.
Face the floor and put your feet on a stability ball. Place your hands on the floor just underneath your shoulders, keeping your arms straight. Bend the knees and roll the ball in toward your body and back out again in a controlled manner. Keep your core tight by tilting your hips upward and pushing your belly button toward your back.
Lie on your side on a mat. Bend your knees and lift your knees and feet off the floor. With one arm on the ground and the other at the side of your head, slowly bring your elbow to your hip, contracting your obliques, the sides of your abs. return to starting position. Repeat on opposite side.
Hold a medicine ball firmly between both hands. Stand straight and hold the ball in front of you. Jump your legs out to each side while at the same time lifting the medicine ball up over your head. Bring the ball down and to your chest again as you jump back in to standing position with your legs together again.
Adjust the handles so they are at 90 degree angles in relation to the front of the seat. Adjust the seat so that when you sit down facing forward, your shoulders are aligned with your hands as they grasp the bent handles. Drop your shoulders and slightly bend your elbows. Slowly bring both arms/hands together meeting in front of you. Hold for two seconds before releasing back. Do not release entirely. Keep the resistance. The movement should be like putting your arms around a tree trunk or large ball.