I don’t know about you, but my butt is sore from all these squats and lunges. Just sayin’.
20 Lateral Raises (targets medial deltoids)
20 Stability Ball Reverse Extensions (targets back, butt, and hips)
Perform this set ten times for a total of 200 Lateral Raises and 200 Stability Ball Reverse Extensions!
For the Lateral Raises:
1. Hold a dumbbell in each hand at your sides; stand with back straight and tall, feet hip width apart.
2. Raise your arms out to the sides until your reach shoulder level and your body forms a T-shape. Gently lower your arms. This is one rep.
TIP: Be careful not to hyper-extend your arms; you don’t have to raise your arms all the way to shoulder height if it isn’t comfortable.
For the Stability Ball Reverse Extensions:
1. Lie on your stomach on a stability ball with hands and feet flat on the floor, shoulder-width apart.
2. Roll yourself forward so that your hips are on top of the ball; you should be touching the ground with your toes. Contract your abdominals and raise your legs off the ground until they are parallel with your torso; your legs should be together the entire time.
3. Lower your legs back down to the ground. This is one rep.
TIP: If you don’t have access to a stability ball, you can perform this same movement on a bench.