This Week's Total Body Workout

Prayer squats (to increase intensity place hands on floor) - squat down with your rear end back, and your feet slightly more than shoulder width apart toes pointing out. Place forearms on thighs, keep back straight, head up and raise your rear end. If you want to make it more challenging, squat down, put your hands on the floor, and now raise your rear end. Repeat.

Upright row - hold a set of dumbbells in front of you, palms facing you. Lift the weights up, and raise the elbows as high as your ears.

Push ups - either on your knees, toes, or against a wall or counter. Lower your body and push yourself back to the starting position.

Supermans - lying on the floor, hold your arm out in front of you and lift your torso off the floor. At the same time lift your feet. Hold for a second and repeat 5 reps.


Hamstring curl w/stability ball - put your heels on a stability ball, keep your shoulder blades on the floor, and raise your body up, press your heels into the ball, bend your knees and pull the ball into your rear end.

Front raise - either standing or on a stability ball, hold a light set of dumbbells infront with palms facing you. Raise the dumbbells to shoulder height.

Skull crushers -either seated on a stability ball, or standing, hold a dumbbell behind your head with your upper arm close to your head, elbows pointing forward, raise the dumbbell up.

Hammer curls - hold the dumbbells to your side, raise the weight up with palms facing each other. Hold and control weight as you lower.

Calf raises - let your heels hang off of a step, raise up onto the ball of your feet squeeze calves.

Crunches

Repeat all exercises three times with little or no rest. 15 reps for each, except for the supermans-5 each.