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Superset 1: Bent-Over Dumbbell Row and Dumbbell Flye on Ball (3 sets each, 8 to 12 reps; use heavy weights)
Superset 2: Lateral-to-Front Dumbbell Raise and Overhead Triceps Extension (3 sets each, 8 to 12 reps; use moderate to heavy weights)
Superset 3: Lunge with Biceps Curl and Squat and Calf Raise (3 sets each, 8 to 12 reps; use moderate to heavy weights)
Superset 4: Rear Leg Lift and Oblique Ball Crunch (3 sets each, 8 to 12 reps; no weights required)
Cardio: Focus on the health benefits of aerobic activity rather than calorie blasting by doing three 30-minute workouts at an RPE of 5 to 6. To further strengthen your upper body, try swimming or using the rowing machine or an elliptical trainer with upper-body handles.