Lunge & Press!

Begin standing with your feet hip distance and parallel with your spine in neutral and your core engaged. Hold a medicine ball or a dumbbell in both hands at your chest with your elbows bent in to your sides.

Step your right leg back into a reverse lunge and at the same time twist your torso to the right. Engage your hamstrings and glutes to come out of your lunge, lifting your knee in front of you and at the same time, returning your torso to center and pressing your weight overhead.

Continue on: reverse lunge with a torso twist, knee lift, over head press and so on…for 10 – 15 repetitions and switch sides.

Rolling On...

Stand again with your feet hip distance and parallel…hold your ball with your arms extended in front of you at chest height. With an inhale of your breath and keeping your feet parallel, step your right foot out to the side, about 18 inches beyond hip distance and bend both knees into a squat. With the motion of the squat, press the ball to the opposite direction.

Continue to squat, alternating legs for 3 sets of 12 repetitions. Remember to twist your upper body, holding the ball with your extended arms, in the opposite direction of your squatting leg.

Points to keep in mind with this exercise are: Keep your hips centered, your core engaged, your shoulders dropped and your spine in neutral alignment.