Workout at a GlanceWhat you need: 3- to 5-pound dumbbells, a 9- to 10-inch diameter ball (like a soccer ball, kickball, or medicine ball), and a sturdy chair. How to do it: Do this routine 2 or 3 times a week on nonconsecutive days, completing 8 to 12 repetitions of each exercise. Begin with the First Try This move for each exercise. If it’s too difficult, follow the Make It Easier variation. Not challenging enough? Try the Make It Harder option. For quicker results: Do the entire workout twice through. As you get stronger and can breeze through 2 sets of 12 reps, progress to the next level or use a heavier weight. Ball Push-UpFirst try this: Make it easier: Start on floor in push-up position, either on knees or toes, with hands beneath shoulders and ball under left hand, fingers pointing forward. Inhale as you bend both elbows back, tucking them in to sides, and lower chest toward floor. Exhale and push back to start. Repeat. Halfway through set, switch ball to right hand. (Bonus toning: chest, shoulders, torso) Skip the ball and place both hands on floor under shoulders. Make it harder: Place both hands on ball, wrists facing and fingers spread to sides of ball (not pictured). MORE: Tone Your Inner Thighs With These 8 Moves Chair DipFirst try this: Sit on edge of chair with feet flat and grasp chair near hips. Cross right leg over left, resting ankle on left thigh. Shift hips off chair, supporting yourself on hands and left foot. Make sure left knee is over ankle. Bend elbows back, lowering body until arms are bent about 90 degrees, keeping hips near chair. Press into palms, rising back to start position. Repeat. Halfway through set, switch legs. (Bonus toning: shoulders, abs) Make it easier: Keep both feet on floor as you dip (not pictured). Make it harder: Place feet on ball for an added balance challenge. Now lower, keeping knees over ankles (not pictured). MORE: Your Firm Abs Plan For 40+ KickbackFirst try this:Make it easier: Get down on all fours with knees under hips and hands beneath shoulders, fingers pointing forward. Contract abdominals and extend right leg straight back, level with torso. Grasp a dumbbell in left hand, bending arm to 90 degrees with elbow at side. Exhale and straighten left arm, keeping upper arm still and pressing dumbbell back. Inhale and return to start. After 1 set, switch sides. (Bonus toning: core and butt) Start in the same tabletop position but keep both knees on floor as you extend arm behind you. After 1 set, switch arms and repeat (not pictured). Make it harder: Stand with weight on right leg, a dumbbell in each hand. Hinge forward from hips, raising left leg behind until torso and leg are parallel to floor. Keeping head in line with spine, bend arms 90 degrees with elbows pulled in to sides. Straighten and bend arms. Halfway through set, switch legs. MORE: The Most Effective Move For Sculpted Biceps Is…
