Exercise Log - Back, Shoulders, Legs, Calves Page 3
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1
2
3
4
5GROUP C
BOSU
15 lbs
3
15
1.
Begin in the push up position with both feet up on the ball side of the BOSU ball
Dumbbell Row
each
each
and both hands on the floor.
in Pushup
arm
arm
2.
Hold a dumbbell in your right hand, with arm fully extended down to the floor.
Position (feet on
3.
Keep your left hand on the floor, supporting your body weight throughout the
BOSU)
entire set.
4.
Pull the DB up towards outer chest area by bending elbow and keeping elbow
straight back while rowing up. Slowly lower dumbbell down and then repeat at a
slow and controlled pace one the same arm before switching arms.
5.
Keep back flat and butt down the entire time.
Single Arm
10 lbs
3
15
1.
Begin in the standing upright position, hold one dumbbell in right hand. Keep left
Dumbbell
each
each
hand on hip throughout the entire set.
Shoulder Press
arm
arm
2.
Begin with right elbow bent and DB right above right shoulder with palm facing
in
or forward.
3.
Push DB straight up above head by fully extending arm.
4.
Slowly lower back down to starting position and repeat at a slow and controlled
pace.
Single Arm
5 lbs
3
15
1.
Stand upright holding one dumbbell in right hand at the side of right thigh. Place
Dumbbell Lateral
each
each
left hand on left hip.
Raises
arm
arm
2.
Lift DB laterally to the right side of body with palm down throughout entire
motion.
3.
Slowly lower DB back down to outer thigh.
4.
Repeat without using momentum.
Side to Side
BW
3
20
1.
Begin standing in upright position with a wide stance.
Jump Squats
total
2.
Sitting back in heels, perform one squat.
squats
3.
As you raise up from squat, bring right foot in towards left foot while hopping
left foot out to the left. This movement is done simultaneously, ultimately
landing you in another wide squat.
4.
Bring left foot in while hopping right foot out to the right landing in another
squat. Repeat at a medium pace.
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