Exercise 1: Side Lunge with Row
Targets: Quadriceps and upper back
Equipment: Set of dumbbells
Weight: Beginner: 5 lbs; Intermediate/Advanced: 5–8 lbs.
Hold a dumbbell in each hand, arms straight and palms facing inward. Lunge to the right, keeping your right knee over your toes. Bring the dumbbells to each side of your right foot. Lift your right dumbbell upward, keeping your elbow close to your body. Your elbow should be pointing towards ceiling. Return to the starting position and repeat on the left side.
Beginners: 1 set, 12 reps on each side; Intermediate/Advanced: 2 sets, 12 reps on each side
Exercise 2: Wall Sits with Fitness Ball
Equipment: Stability ball
Stand with your feet shoulder-width apart facing away from a wall. Place a stability ball between your back and the wall, then walk your feet about one foot forward. Slowly squat down, rolling the ball with you, abs contracted by pulling your navel to your spine and back straight, until your thighs are parallel with the floor. Pause, then stand up.
Beginner: 1–2 sets, 12 reps; Intermediate/Advanced: 2–3 sets, 12 reps
Exercise 3: Hamstring Curls with Fitness Ball
Targets: Hamstrings and core (abdominals and lower back)
Equipment: Stability ball and exercise mat
Lie face up on the mat with the stability ball under your heels, legs extended, arms by your sides. Pull your navel to your spine and slowly lift your hips off the floor, forming a diagonal line from shoulders to feet. Keeping your body still, pull the ball closer to you with your heels, then roll it back to the starting position.
Beginning: 1–2 sets, 12 reps; Intermediate/Advanced: 2–3 sets, 12 reps