The No More Excuses Diet (62 page)

RB STANDING ONE-ARM LATERAL RAISE

Stand on a resistance band so that tension begins at arm’s length. Grasp one handle with one hand and raise your arm to the side until your elbow is shoulder height. Repeat with your other arm.

RB STANDING ONE-ARM FRONT RAISE

Stand on a resistance band so that tension begins at arm’s length. Grasp the handle with one hand and raise your arm to the front until your elbow is shoulder height. Repeat with your other arm.

RB ONE-ARM SHOULDER PRESS WITH LUNGE

Stand in a lunge position with your right foot on a resistance band and your right hand holding one handle of the band level with your ears. Perform a lunge (
see here
) and press the band up above your head as you rise to the starting position. Switch sides.

MB SQUAT OVERHEAD THROW

Begin in a squat position with a medicine ball at your chest/neck level. As you come out of the squat and rise, throw the ball overhead and then catch it in a squat position.

DB BICEP CURL WITH LUNGE

Stand with your feet shoulder-width apart and your hands holding dumbbells at your sides. Simultaneously lunge (
see here
) and curl the dumbbells in front of your chest with your palms up. Slowly reverse to return to the starting position. Repeat with the other leg.

RB STANDING ALTERNATING BICEP CURL

Place a resistance band securely under your feet and stand erect with your feet slightly apart. Hold one handle in each hand, palms facing up. Curl one arm up toward your shoulder at a time, keeping your elbows close to your sides. Slowly lower your arm to the start position, then repeat with the opposite arm.

DB ONE-LEGGED STANDING BICEP CURL

Standing on one leg, engage your core and hold the dumbbells with your palms facing forward. In a controlled motion, raise the dumbbells toward your shoulders, flexing at the top, then extend and repeat.