Lunge to Row
Make sure you fully contract the back muscles when pulling. Keep your arm close to your body and your back straight. Don’t lean forward.
Unilateral Chest Press
Set the tubing or cable pulley at shoulder level. Fully contract the chest muscles. Don’t lean forward.
Focus on using your hamstrings (back of your leg muscle) and the gluteus. Don’t use your back and keep the weight close to your body. Your feet on the bench should be just for a slight support. The strength has to come from the leg.
DB Alternating One Arm Shoulder Press with Rotation
Keep both DB at shoulder level. Rotate to one side while lifting the arm overhead, and then do the other side. Keep alternating for the number of reps per set. Use the side of the abdominals to resist the twist and keep your back straight.
Lateral Jump Over the Bench
This exercise is all about power. Select a bench according to your height and fitness level. Put one leg on the bench and quickly jump over and land with the other leg. Keep doing this for the number of reps per set. If this is too difficult just do the exercise without the bench.
In this exercise program maintain two of the proven fitness techniques: circuit training and moderate-high intensity.