Challenge #2

Strength Training

TOTAL BODY:  Ball Squat, Curl to Press

• Regression: Omit upper body movement
• Progression: Increase weight by 5 lbs.
• 2 sets; 12 repetitions; slow tempo; 0-60 seconds rest

CHEST:  Ball Two-Arm Dumbbell Chest Press

• Regression:  Perform on floor mat
• Progression: One-Arm, alternating
• 2 sets; 12 repetitions; slow tempo; 0-60 seconds rest

BACK:  Standing Cable Row

• Regression: Seated Cable Row
• Progression: Increase weight by 5 lbs.
• 2 sets; 12 repetitions; slow tempo; 0-60 seconds rest

SHOULDERS:  Single-Leg Shoulder Scaption

• Regression: Perform on two feet
• Progression: Increase weight by 5 lbs.
• 2 sets; 12 repetitions (each side); slow tempo; 0-60 seconds

BICEPS:  Single-Leg Dumbbell Curl 

• Regression: Perform on two feet
• Progression: Increase weight by 5 lbs.
• 2 sets; 12 repetitions (each side); slow tempo; 0-60 seconds

TRICEPS: Ball Dumbbell Tricep Extensions

• Regression: Perform on floor mat
• Progression: Increase weight by 5 lbs.
• 2 sets; 12 repetitions; slow tempo; 0-60 seconds

LEGS:  Step-up to Balance

• Regression: Omit balance
• Progression: Add weight
• 2 sets; 12 repetitions (leading with each leg); slow tempo; 0-60 seconds rest