Sets: 2-3 Reps: 12-15 Target: quads, glutes, core

1. Rest the bar on your shoulders, not your neck.

2. Lower your body until your thighs are at least parallel with floor. Keep your torso upright.

b. Hamstring curl
Sets: 2-3 Reps: 12-15 Target: hamstrings, hips, core

1. Hold your body straight from your shoulders to your knees.

2. Pull the ball towards your backside.

Sets: 2-3 Reps: To failure Target: back (laterals), biceps

1. Use an overhand grip.

2. Pull up until your chin is over the bar, hold, then lower slowly.

b. Swiss ball press-up
Sets: 2-3 Reps: To failure Targets: chest, triceps, core

1.Hold your body in a straight line from head to ankles.

2. Lower yourself until your chest touches the ball.

Sets: 2-3 Reps: 15 each side Target: abs, obliques

1. Hold your shoulders off the floor, with your knees bent at 90°.

2. Bring one knee back while lifting and turning your torso towards it. Alternate sides with each rep.

b. Swiss ball back extension
Sets: 2-3 Reps: 10-12 Target: lower back

1. Lock your feet in place for balance.

2. Raise your torso until it forms a straight line with your legs.