Alternating Dumbbell Bench Press
Muscles involved: pectorals, triceps, deltoids
Form: lie supine on bench, head, neck and spine in a neutral position, start position is holding the DBs (dumbbells) over the chest with the arms straight, palms facing feet. Inhale and drop one DB with the elbow flexed to 90 degrees, then exhale as you push the DB straight up, straightening the arm. Alternate.
Swiss Ball Wall Squat
Muscles involved: hip, knee and spinal extensors
Swiss Ball Bridge Hamstring Curl
Muscles involved: hamstrings, gluteals, posterior core
Form: lie supine on the floor, with legs straight and feet on ball, and hips elevated into bridge position. Inhale, and exhale as you pull feet/ball towards gluteals, staying in the bridge position. Return and repeat.