Chest Press & Leg Lifts
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
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.