Chest Press & Leg Lifts

Muscles worked: pectorals, quadriceps

• Holding free weights, lie on your back with your knees bent and feet flat on the floor.  Bend your legs more for an easier version or keep them straight for a more difficult option. 

• Start with your elbows bent at your sides at shoulder height and your hands positioned over your elbows. 

• Slowly press the hand - weights upward until your elbows are fully extended. 

• At the same time, slowly lift one leg a few inches off the floor while keeping your abdominals contracted and your back in a stable and neutral position.

•  Perform a set of 13 to 20 reps.