1. Medicine Ball Pushups
A.Come into a pushup position with left hand on top of a medicine ball, right hand on the floor. Engage legs and draw belly button up and in.
B.Keeping the body in a straight line, bend elbows and slowly lower down as far as possible. Press up through both hands to return to starting position. Complete the prescribed number of reps on one side and then place the opposite hand on the ball and repeat.
2. Chest Pass
A.Lie faceup on the floor with knees bent and feet flat, holding a medicine ball at chest.
B.Keeping lower back pressed into the floor and abs engaged, explosively throw the ball straight up as high as possible. Catch with straight arms and immediately lower back to your chest and repeat. Continue at a quick pace until all reps are complete.
3. Single-Arm Chest Press
A.Grab a dumbbell with right hand and lie on back on a Swiss ball. Raise hips so that body forms a straight line from knees to shoulders. Hold the dumbbell at chest and draw shoulder blades down and together.
B.Press the weight straight up and then lower back down to the chest. Nothing but your arm should move. Complete the prescribed number of reps with right hand and then repeat on the left to complete one set.
Sets:4 / Reps:8
4. Y Raise
A.Grab a pair of light dumbbells and stand tall with feet hip-width apart, knees slightly bent. Hold the weights in front of thighs.
B.Keeping core braced, draw shoulder blades down and back as you lift the weights above head in a Y position. Return to start at a slow and controlled pace.
Sets:4 / Reps:20
5. Renegade Row
A.Grab a pair of dumbbells and get into straight-arm plank position. Dumbbells should be directly below shoulders, feet slightly wider than hip width.
B.Without moving hips, bend left elbow and lift the weight up to chest, keeping elbow close to body. Slowly lower the weight back to starting position, and repeat on the other side. That’s one rep.
6. Rear Lateral Raise
A.Stand with feet-hip width apart, holding dumbbells with palms facing forward. Bend knees, shift hips back, and bring torso close to parallel with the ground.
B.Without moving torso, raise arms straight out to sides to shoulder height. Pause, then slowly return to starting position.
Sets:4 / Reps:20
Source : www.shape.com