Sculpt legs and shoulders
Squat with arm arc
Hold balls, one in each hand, standing with feet shoulder-width apart. Extend hands in front of body at chest level, palms up, while bending knees and sitting back into a squat until thighs are almost parallel to the ground. Keep knees behind toes. Slowly rise back to standing position, and arc arms up, lifting them above and slightly to front of head. Do not arch back; keep abs contracted. Return to starting position. Perform 10 to 12 repetitions per set.
Challenge: To target hips, lift one leg out to the side of your body (about one foot off the ground) as you rise from squat. Alternate legs each set.

Target hips, upper back, and shoulders
Hip-hinged reverse flies
Hold balls, one in each hand, and lean forward from hips, keeping a soft bend in knees to prevent strain on lower back; arms should hang down toward floor in front of body, palms in. Do not round the back. Slowly lift arms out to sides, leading with elbows, to count of three. Then slowly lower arms to start position to count of three. Perform 10 to 12 repetitions per set.
Challenge: From hinged position, extend one leg out and behind your body as you perform flies to engage glute muscles. Alternate legs each set.

Shape legs and front of shoulders
Lunge with shoulder rotation
Hold balls, one in each hand, and step back with one leg into lunge start position. Keep arms together in front of body, bent at elbows, forearms waist high, palms up. Slowly lower body into full lunge position to a count of four while rotating forearms out to side. Keep front knee behind toe and abs contracted. Then slowly rise back to starting position to a count of four. Perform 10 to 12 repetitions, then switch legs for one set.
Challenge: Bring back knee toward chest as you rise to standing position from lunge to further target thighs and glutes.

Tone glutes and core
Kneeling rear leg lifts
Kneel on a mat with arms extended, palms flat on mat, and place a ball behind one knee. Keeping knee bent to hold ball in place, lift weighted leg up and to the rear until even with back. Lift about an inch higher, then another inch higher, then lower back to start. Perform 10 to 12 repetitions, then switch legs for one set. Keep weighted knee lifted off the ground throughout entire move; do not rest it on ground between reps.
Challenge: Turn lifting leg out at a 45-degree angle as you lift to work inner and outer thighs.

Work hips, core, and triceps
Side-lying hip lift
Lie on a mat, on one side, supporting body on forearm with lower leg bent at knee and top leg extended straight, resting on floor. Hold ball in opposite hand in front of chest. Lift hips up and extend ball out to side, parallel to extended leg. Hold position for two seconds, then lower to starting position. Perform 10 to 12 repetitions, then switch sides for one set.
Challenge: Keep both legs extended instead of bending one for an advanced core move.

Engage core and upper back
Prone runner
Face seat of a sturdy bench or chair, hold outside edges, and step back into plank position, legs extended, holding weight between arms and toes. (B) Slowly lower one knee toward the ground, without touching, then bring back to plank position and lower other knee. Keep abs contracted and back straight. Continue alternating knees. Perform up to 24 repetitions, 12 on each leg, per set.

Open chest and relax shoulders and back
Anytime healing stretch
Stand in upright position, and hold one ball behind back in palms with fingertips laced together. Arms should be straight and ball held behind hips. Drop chin, keep shoulders down, and squeeze shoulder blades together. Hold for 15 to 20 seconds. Repeat as often as needed with or without the ball.

Click here to go back to the A Beginner's Plan main story.