Diagonal reach with medicine ball
Functionality: When you reach for your boots on the top shelf of your closet, pay attention to how your body moves — one arm reaches up while the opposite leg slightly lifts to the side. This exercise works all the muscles — arms, shoulders, legs — involved in lifting something diagonally overhead as well as lowering it.
Exercise: Stand tall, holding a medicine ball at your chest with both hands. Lift the medicine ball diagonally overhead to the right, straightening your arms, while extending your left leg to the side, making a diagonal line from the medicine ball to your toes. Lower to start position. Repeat 10 to 15 times for each leg. Increase the weight of the medicine ball and strap 2- to 5-pound weights on your ankles as you get stronger.
Exercise: Stand tall, holding a medicine ball at your chest with both hands. Lift the medicine ball diagonally overhead to the right, straightening your arms, while extending your left leg to the side, making a diagonal line from the medicine ball to your toes. Lower to start position. Repeat 10 to 15 times for each leg. Increase the weight of the medicine ball and strap 2- to 5-pound weights on your ankles as you get stronger.
BOSU four-point balance
This challenging move forces your mind to stay completely focused and your muscles to stay constantly engaged. Ntansah's tip for finding balance: Squeeze your glutes during each leg extension and pull your navel toward your spine.
To do it: Position your hands and knees on a BOSU (a). Slowly extend your left arm out in front of you and raise your right leg behind you, forming a straight line from your fingers to your toes (b). Hold for 10 to 15 seconds, then bring your arm and leg back to the BOSU. That's one rep. Rest for five seconds, then repeat with the other arm and leg. Alternate for 10 reps.
To do it: Position your hands and knees on a BOSU (a). Slowly extend your left arm out in front of you and raise your right leg behind you, forming a straight line from your fingers to your toes (b). Hold for 10 to 15 seconds, then bring your arm and leg back to the BOSU. That's one rep. Rest for five seconds, then repeat with the other arm and leg. Alternate for 10 reps.
BOSU dynamic plank
Dynamic is the perfect way to describe this upper-body blast that works your triceps, chest, shoulders, and core.
To do it: Start in a pushup position, with your hands on a BOSU trainer and your feet hip-width apart (a). Lower your left forearm onto the BOSU(b), then your right, keeping your body in a straight line (c). Push back to the starting position, starting with your left hand. That's one rep; do 10 to 15. Rest for 15 seconds, then repeat, leading with your right arm. Keep alternating for two or three sets.
To do it: Start in a pushup position, with your hands on a BOSU trainer and your feet hip-width apart (a). Lower your left forearm onto the BOSU(b), then your right, keeping your body in a straight line (c). Push back to the starting position, starting with your left hand. That's one rep; do 10 to 15. Rest for 15 seconds, then repeat, leading with your right arm. Keep alternating for two or three sets.
Stability-Ball Pullover
Rest your upper back on a stability ball and hold one end of a dumbbell directly over your chest, arms straight, knees bent, and feet flat on the floor (a). Keeping your arms straight and core tight, slowly lower the dumbbell behind your head until your upper arms are parallel to the floor (b). Pause, then slowly raise the dumbbell back to the starting position. That's one rep.