1. Step-Up Press: If you work out at a gym, go to the aerobics room and borrow an aerobic step with 5 or 6 risers for each side. Place a barbell on your shoulders behind your head with your feet shoulders width apart [
]. Now, step up onto the step with your right foot then the left. From here, press the weight over your head and return [
]. Step back down to the original position and repeat. Be sure and select a weight that will allow you to lift the weight over head without using momentum. Alternate between using the right and left foot to step up onto the step. Perform 10 to 12 repetitions.
2. Chin-ups: Chin-ups can be performed either under hand, over hand or mixed grip (one over and one under). Start out by hanging with your arms completely straight [
]. Pull yourself up and place your chin just above the bar and pause for one second [
]. Repeat for 8 to 10 repetitions. Some gyms have a nautilus machine for performing this exercise that makes the movement a little easier by using weights to assist in the pulling motion. If your gym is not that sophisticated yet, never fear; simply have a partner spot you by grabbing your feet [
] and assisting or place a bench under the bar and do negative pull ups by jumping to the top position and then slowly lowering yourself.
3. Bent-Over Row: Place your feet in a position that gives you a good base of support (usually, slightly wider than shoulder width). Knees are bent to 45 degrees and your back is straight with your head up [
]. In a smooth motion, lift the weight up and into the chest by squeezing the shoulder blades together and pressing the elbows towards the back wall [
]. Keep your back straight, knees bent and head up at all times. Perform 10 to 12 repetitions.
4. Stability Ball Jackknife: Get into pushup position with your shins placed on a stability ball (If you don't have a stability ball, get one! They cost about 15 bucks at Wall-Mart) [
]. Pull the stability ball in towards your chest by raising your hips and rounding your back as you roll the ball forward with your feet [
]. To modify and make easier, bring your knees as close to your chest as you can without raising your hips. Perform 10 to 12 repetitions.
5. Dead Lift: Starting position is with your feet shoulders width apart, butt out, back straight, knees bent to 90 degrees and eyes focused straight ahead [
]. Move into position 2 by slowly lifting the weight up and into your hips using a smooth motion [
]. It is very important not to jerk the weight off the floor as serious injury to your lower back could result. The key is to keep your butt out and back straight. Perform 10 to 12 repetitions