The No More Excuses Diet (60 page)

BW STAR JUMP

Begin in a relaxed stance with your feet together and hold your arms close to the body. Squat down halfway and explode back up as high as possible with your arms and legs fully extended. Descend back into starting position.

BW STEP-UP

Place your right foot on a stable chair. Stand straight up with your leg fully extended. Step down and repeat with the opposite foot.

BW PUSH-UP

Begin in a hands and knees position on a mat with your hands directly under your shoulders, fingers facing forward. If you can, raise your knees off the floor. Slowly bend your elbows, lowering your body toward the mat, and push up with your chest while keeping your core engaged.

LYING DB CHEST PRESS

Lie down with your upper back on a stability ball and your feet on the floor. Hold a dumbbell in each hand by your chest with your palms facing forward. Press the dumbbells up until your elbows are straight. Slowly lower the dumbbells by bending your elbows until they reach a bit past 90 degrees.

LYING DB CHEST FLY

Lie down with your upper back on a stability ball and your feet on the floor. Hold a dumbbell in each hand with your arms straight, directly above your chest, and your palms facing each other. Slowly lower your arms until they become level with your chest, then squeeze your chest to raise the dumbbells back up to the starting position.

MB CHEST PASS

Stand 3 to 4 feet away from a partner or wall. Bring a medicine ball to your chest, then throw the ball as hard as possible to your partner or at the wall.

RB CHEST PRESS

Loop the center of a resistance band around a stable object at your chest or shoulder height. Stand or kneel facing away from the band and grab the handles with each hand. Position your arms at 90 degree angles with your palms facing down. Extend your arms outward, pushing through your chest without locking your elbows. In a controlled motion, return your arms back to the starting position and repeat.