Deadlifts with Row
This is an excellent exercise for your upper body and back. Stand with your feet spread as wide as your hips, holding a set of dumbbells in front of your thighs. Keeping your back straight, tip forward and lower the weights down as far as possible. Keep your abs tight and engage the ab muscles to straighten back up. Lower again, but this time spread the arms wide in a rowing motion. If necessary, start this without weights, beginning with three sets of five to 10 repetitions.
Lunges
Stand straight up and take a full step forward with one leg. Lower the back leg so the knee comes close to the ground, while keeping the heel of the front leg in front of the knee. Stand up, pulling the back leg forward to the front leg, then repeat the exercise, starting with the other leg. Keep your back straight during this exercise. Start with three sets of 10 lunges on each leg. As you advance, hold dumbbells in each hand at your side to add more weight. This exercise is an excellent leg strengthener.
Squat Jumps
Stand in front of a step or low bench. Bend the knees while keeping your body low, jump onto the step with both feet, landing in a squat position. Step down and repeat. Start at a moderate speed, but as you get better, increase the rate. Three sets of 10 reps is a good starting point.
Back Extensions
Lie face down with an exercise ball under your hips and your toes on the floor. Place your hands behind your head and straighten your back to bring your chest up and parallel with the rest of your body. Lower slowly and repeat. Start with three sets of 10 to 15 repetitions to build core and back strength.
