This workout involves pulling exercises targeting the quads, outer thighs,
chest, shoulders and triceps. Alternate this workout with the Pull
Workout, which targets the butt, hamstrings, back and biceps to target all
the muscles of the body.
- Beginners: Perform one set of 10-16 reps of each
exercise and add a set every 2 weeks or as you feel comfortable
- Intermediate/Advanced Exercisers: Complete
2-4 sets of 8-15 reps of each exercise with 30-60 seconds of rest between sets.
- Use enough weight that you can ONLY complete the desired number of
- Check with your doctor before you begin any
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
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.
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
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