Side Plank Overhead Reach
Targets: core, shoulders, upper back
How to do it: Lie on your right side with your feet stacked on top of one another and a dumbbell within reach, parallel to your chest. Prop yourself on your right forearm making sure your right elbow is directly beneath your right shoulder. Lift your hips up until your body (from your shoulders to your feet) forms one straight diagonal line. Grab the dumbbell with your left hand, pull and then rotate it towards the ceiling as you press it up. Reverse those steps as you lower the weight to the ground. Repeat for your desired reps and then continue on the other side.
Single Arm Bridge Position Bench Press
Targets: chest, shoulders, triceps, glutes, hamstrings
How to do it: Lie on your back with your knees up and your feet flat on the ground. Hold a dumbbell in your right hand. Bend your right elbow to 90 degrees and rotate the weight so that it’s perpendicular to your body. The elbows should be aligned with or slightly below your shoulders. Press your heels into the floor and squeeze your glutes to lift your hips. Now that you’re in position hold those hips up throughout the exercise. Press the dumbbell towards the ceiling. Lower it back down. Keep going until you finish your reps on this side, then repeat on the other. If holding the hips up is too challenging, do the same move with your butt down.