Arms Extended Pushups

This exercise works the muscles of the arms, chest, shoulders and abs, not to mention the upper and lower back. It is a tough exercise; initially strive to get just one of these with your arms fully extended. If you can’t, then continue moving your arms back until you find a position that will work.. That will be 1 Set. To start, lie on your stomach with your arms stretched out straight in front of you. Your hands should be closer together than a regular push up Now, push everything but your hands and feet off the floor. Lower yourself to the floor and repeat as many times as possible. If you can only do 1 Rep, hold yourself in the up position as long as you can. If you are unable to do 1 rep, continue to push as if you can. This resistance will build your strength up. Breathe naturally through this exercise.

Resistance Ball Pushup

This move will emphasize the upper body as well as your core. Place your hands on the sides of the resistance ball and your feet on a bench or a chair. Keep your back straight. Now slowly lower yourself down as far as you can with control. Pause, then push yourself back up to the starting position.. Slowly lower yourself back down and repeat for 10 reps. That is one set. Shoot for 3 Sets.

Chest Press with Band

Take a handle in each of your hands and ensure you place the band in back of your chair. Keep your elbows bent and grasp the handles of the band palms facing forward. Keep your back straight. This is your start position. Now using the muscles in your back and arms, extend your hands straight out in front of yourself and bring the handles together. Pause briefly when your hands are even with your chest and then slowly return to the starting position That is 1 repetition. You want to do 10 repetitions which will make 1 set, and you want to work up to a total of 3 sets.

Fingertip Pushups

Fingertip pushups are great for developing the strength in your fingers and hands while also developing the chest, shoulders, and arms. Start with your hands on the floor, shoulder-width apart. Your feet are together. Put all your weight of your upper body on the fingertips of both hands. Lower your chest until you can touch the floor with it. Push yourself back up. That is 1 Rep. Do 10-15 Reps, which will make one set. Work up to 3 sets. Make sure you inhale as you lower yourself, and exhale as you come back up to the starting position

Front Chest Raise

Place the tube under 1 foot. Your feet should be hip width apart and you will be grasping one handle in your hand. Lift the handle up to shoulder height out in front of you (If the resistance is too much at the end of the motion, decrease the resistance by starting with more slack in the tubing) Hold for 3-5 seconds and slowly lower. That is 1 rep. You want to do 10 Reps which will make up 1 Set. You want to work up to 3 sets.

Gator Pushup

This move will emphasize the upper body as well as your core. Stand on a small towel and get into the normal pushup position, with your knees flexed and your hands directly under your shoulders. With your abs tight, walk your left hand out about a foot in front of your right hand and do a pushup. Now walk your right hand out about a foot in front of your left hand, drag your feet forward, as you go and do a pushup. Repeat this sequence 5 times, then reverse the move to Gator walk back to the starting point 10 reps. That is one set. Shoot for 3 Sets.

Lateral Chest Raise

Place the tube under 1 foot. Your feet should be hip width apart and you will be grasping one handle in your hand. Lift the handle up to shoulder height out toward your side (If the resistance is too much at the end of the motion, decrease the resistance by starting with more slack in the tubing) Hold for 3-5 seconds and slowly lower. That is 1 rep. You want to do 10 Reps which will make up 1 Set. You want to work up to 3 sets.

Lateral Raise This Exercise will target your shoulders, upper back and trunk

The lateral raise challenges the trunk and front of your shoulders. Start by stabilizing your trunk at all times and keep your posture neutral. Do not Shrug your shoulders. As you lift the weight, toward your sides, keep your neck muscles relaxed and gently hold your shoulder blades down and together. Pause and then lower the weight That is 1 rep. You want to do 10 Reps. Which will make 1 Set. Shoot for 3 sets.

Modified Pushup

Begin in a raised prone position with arms shoulder width apart, elbows slightly bent and bent knees together on the floor. Keep your head and neck and back in a straight line at all times. Slowly lower your body towards the floor. The down phase ends when the upper arm is parallel with the floor. Return to the start position slowly without locking the elbows. That is 1 rep. You want to do 15-20 reps. That will be 1 Set. You want to shoot for 3 sets.

One Arm Band Pull

Stand with your feet hip width apart. Hold an exercise band overhead with hands about 18 inches apart. Position your right arm overhead, and hold your left hand out to the side, elbow bent about 90 degrees. Band should be taut. Keep your right arm stable, and contract your ab and back muscles and pull your left arm down until the left hand is in line with your chest. Hold for a moment and slowly return to the start position and repeat.. That is 1 Rep. You want to shoot for 15 Reps. That will make 1 Set. You want to shoot for 3 Sets.

One Leg in Air Push Up

These pushups are about as close as you can get to doing a one arm push up while using the other arm for balance. This exercise will work your shoulders and arms… Start in a normal push up position, feet together and arms shoulder width apart. Now, lift your left leg in the air and turn the right side of your body downward as you lower your right side toward the floor. Now push back up and lift your right leg in the air and turn the left side of your body downward. Make sure you inhale as you lower yourself and exhale as you come back up. That is 1 Rep. You want to shoot for 25 Reps. That will make 1 Set. You want to shoot for 3 Sets.

Prone Back Extension

Lie in the prone position, with hands placed on the small of the back. Feet and hips should remain in contact with the floor throughout the exercise. Keeping the head, neck, and back in a straight ine, lift the torso by contracting the lower back muscles. Return to the start position using a slow, controlled motion. Lift only as far as comfortable. Discontinue if any pain is experienced. This is 1 Rep. Do 10-12 Reps which makes up 1 set and shoot for 3 sets

Rear Shoulder Raise

This exercise will improve your upper back posture and rear shoulder strength. It will target your shoulders, upper back and triceps. Start by laying on the ball and have your arms down at your side. Slowly raise the weights to the position shown in the picture. Move the weights past your buttocks or as far back as you can within a pain free range. Exhale as you do so. This is 1 Rep. Do 10-12 Reps which will make up 1 set and shoot for 3 sets

Resisted Push Up with Band

Get in the push up position, with your chest 1 to 2 inches off the floor. Rap the Resistance Band around your back at shoulder level, and place your hands on the tubing so that it makes the band tight on your back. Now, do a regular push up. That is 1 repetition. You want to do 10 repetitions which will make 1 set, and you want to work up to a total of 3 sets.

Reverse Pushups

The reverse pushup is one of the best overall exercises you can do. It not only strengthens your back, shoulders and arms, but it also promotes flexibility and suppleness throughout your entire upper body, especially your shoulders and spine. Now, Starting with your back on the floor, and your knees bend and feet flat, place your hands next to the tops of your shoulders with your palms on the ground. Push your body off the floor until your arms reach a locked position. The crown of your head should be facing the floor. Push yourself forward and try to make your chest even with your hands. Now slowly lower yourself bringing your upper back and next to the floor.. That is 1 rep. You want do as many reps as possible. That will be 1 Set. Exhale at the top of the movement and inhale at the bottom.

Seated Row with Band

Take a handle in each of your hands and ensure you place the band beneath your feet. Sit on the edge of your chair or ball. Keep your elbows bent and grasp the handles of the band and pull it to just above your knees. Keep your back straight. This is your start position. Now using the muscles in your back and arms, pull your hands towards the middle of your chest, keeping your palms facing the floor. Your torso should be upright or tilted slightly back. Pause briefly when your hands are even with your chest and then slowly return to the starting position That is 1 repetition. You want to do 10 repetitions which will make 1 set, and you want to work up to a total of 3 sets.

Shoulder Raise This Exercise will target your shoulders, upper back and trunk

The front raise challenges the trunk and front of your shoulders. Start by stabilizing your trunk at all times and keep your posture neutral. Do not Shrug your shoulders. As you lift the weight, keep your neck muscles relaxed and gently hold your shoulder blades down and together. Pause and then lower the weight That is 1 rep. You want to do 10 Reps. Which will make 1 Set. Shoot for 3 sets.

Shoulder Raise with Band

Take a handle in each of your hands and ensure you place the band beneath your feet. Sit on the edge of your chair or ball. Raise your hands to shoulder level keeping your upper arms parallel to the ground. (you should look like a field goal post.) Now slowly raise your arms over your head and when at the top of the extension pause. Finish by slowly lowering your arms back to the starting position. That is 1 repetition. You want to do 10 repetitions which will make 1 set, and you want to work up to a total of 3 sets.

Shoulder Shrug with Band

Take a handle in each of your hands and ensure you place the band beneath your feet and your arms down at your sides. Now slowly raise your shoulders while keeping your arms straight. Finish by slowly lowering your shoulders back to the starting position. That is 1 repetition. You want to do 10 repetitions which will make 1 set, and you want to work up to a total of 3 sets.

Side Lunge with Punch

Begin in standing position and turn to the right, stepping the left foot straight back and bending the right knee into a lunge while punching with the left arm. Step the left foot back to start and repeat on the other side, lunging to the left and punching with the right hand. Move as quickly as you can while keeping good form and repeat, alternating sides for one minute.

Upright Row with Resistance Band

Stand with feet placed shoulder width apart, and anchor the band beneath both feet. Grasp the ends of the band in each hand and cross the wrists. Pull the arms up and back, until the upper arms are parallel with the floor. Shoulders should stay in line with the torso throughout the exercise. Return to the down position in a slow controlled manner. That is 1 Rep. You want to do 10-15 Reps which will make 1 Set and shoot for 3 sets.

YTI

(Back): Exercise Ball YTI This is gong to hit your back. Using your Resistance Ball Start by laying face down with your torso on the ball holding your body tight in a plank position, your feet should be hip width apart and toes on the floor. Next : Lift both arms toward your head to make the letter Y with your arms (You should squeeze your shoulder blades together before you lift your arms); slowly lower your arms from the Y position. Next you want to Raise your arms out to your sides to make the letter T; slowly lower. Lift your arms toward your back as close to your body as possible making the letter I; slowly lower. That is 1 Rep. You want to shoot for 10 Reps which will make up 1 Set. Start out by doing 1 Set and work up to 3 Sets