Push Workout

Dumbbell Squat (quads, glutes)

Stand with feet shoulder-width apart, holding dumbbells over the shoulders or at your sides.  Bend knees and lower into a squat as far as you can (butt no lower than knees), making sure your knees do not go over your toes.  Push through the heels and butt to stand and repeat.

Reverse Lunge (quads, hamstrings, glutes)

Stand with feet together, weights in hand.  Step back about 3 feet with the right foot and bend knees into a lunge, keeping both knees at 90 degree angles and the front knee behind the toe.  Push through the heels to lift back up, bringing foot back to start.  Repeat for number of reps and switch legs. 

Leg Extension (quads)

Lie with the ball supporting the head and shoulders, hips lifted in a bridge position.  Extend the right leg out until the knee is straight (keep it level with the left knee), lower and repeat for all reps before switching sides.  For an easier version sit on a ball or chair.

Outer Thigh Lift

Lie sideways on the ball with the torso supported and the bottom leg bent on the floor.  Hold a light weight on the outer thigh of the top leg (optional) and lift the leg a few inches, keeping the hip, knee and ankle aligned and facing forward.  

Pushups (chest)

Get in pushup position (on knees or toes) and keep the abs in as you bend the elbows and lower towards the floor with the back flat.  Push back up and repeat.

Chest Press (chest)

Lie on a ball or bench with the head and neck supported.  Begin with the weights straight up over chest.  Bend the elbows and lower arms no lower than shoulders, wrists straight. Lift back to start and repeat.

Overhead Press (shoulders)

Sit on a ball or stand and begin by bringing the weights up next to ears, palms face out.  Contract the shoulders to push the weights straight up and slightly forward (you should see them out of the corner of your eye).  Lower back down to shoulder level and repeat.

Front Raises (shoulders) 

Hold the weights in front of the thighs and lift the arms straight up to shoulder level, elbows slightly bent.  Lower and repeat.

Tricep Kickbacks (triceps

Stand with fit hip-width apart and tip forward from the hips, back flat and abs in until your torso is parallel to the floor (or higher if it hurts your back or your hamstrings are tight).  Begin with elbows bent and pulled up to ribcage.  Tighten the triceps and straighten the elbow, bringing weights up behind you.  Lower back down and repeat. 

One-Arm Tricep Pushups (triceps)
 
Lie down on left side, hips and knees stacked. Wrap the left arm around torso so that left hand is resting on the right waist. Place the right hand on the floor in front of you, palm parallel to the body. Squeeze the triceps and push your body up. Lower and repeat before switching sides.