GET STARTED: Complete all sets of the "A" moves first--do one move followed by the next, resting 60 seconds between moves until you've completed the recommended number of sets. Then move on to the "B" moves
Pushup2
Get in a pushup position on hands and knees. Lower your chest, then push up as fast as you can. (If you can, clap hands in the air.)
Close-Grip Cable Row2
Sit with your abs tight, lower back slightly arched, shoulder blades squeezed back, and torso upright. Lean forward from the hips to grasp close-grip handles and return to the upright position (A).
Squeeze your shoulder blades and row toward your chest, pulling the handles back as far as possible while keeping your arms close to your body (B). The rowing motion should come from your upper back, not your arms or lower back. Don't jerk your body backward to complete the movement. Slowly extend your arms to return the handles to the starting upright position.
Stability Ball Lat Swim2
Grab a pair of 2-pound dumbbells and kneel over a stability ball, keeping your feet where the wall and floor meet (it will help brace you). Walk out until your body forms a straight line and lift the dumbbells in front of you to shoulder height, palms down. Keeping your arms straight and palms down, squeeze your lats (think shoulder blades) and bring your arms to your sides. Bring them back in front of you. If this is too hard, start with no weights, and perform the exercise until your form breaks.
Floor Dip2
Sit on the floor with your knees bent and hands at your sides, directly underneath your shoulders. Hoist your hips off the floor, like a crab. Next, bend your elbows and lower yourself toward the floor (without touching it), then straighten your arms.
21's 2
Stand with a dumbbell in each hand, palms forward. Curl until elbows hit 90 degrees, then lower to start; do seven reps. Follow immediately with seven more curls, this time bringing the dumbbells to your armpits, then lowering until your elbows reach 90 degrees. Finish with seven complete curls, lowering the dumbbells to your hips and curling them all the way up.
