Wall Press Ups On Swiss Ball

• Stand holding an exercise ball against the wall and at chest height
• Place your hands on the ball at shoulder height
• Bend your elbows and allow yourself to move in toward the exercise ball (in a press motion)
• Pause briefly before pushing away from the wall and back to the starting position
• Repeat for the required amount of reps and sets

Swiss Ball Squeeze

• Engage your core with your arms at a 90-degree angle
• Slowly squeeze the ball for 15 seconds and relax
• Repeat for the required amount of reps and sets

Swiss Ball Alphabets

• Raise an exercise ball up and out in front of you and hold
• While squeezing the exercise ball, draw in the air as many letters of the alphabet as you can
• Repeat for the required amount of reps and sets

Supermans

• Get on your hands and knees, using a mat if necessary for comfort
• Make sure your back is flat and engage your core
• Reach one arm forward while simultaneously extending the opposite leg back and away
• Hold this position for a second or two and before returning to your starting position
• Switch sides and repeat the motion
• Repeat for the required amount of reps and sets

Shoulder Pendulums

• Place one hand on a counter or table for support and bend forward at the hip
• Let your other arm hang freely by your side
• Gently swing your arm in a pendulum motion – forward and back, side-to-side and in a circular motion
• Repeat with your other arm
• Repeat for the required amount of reps and sets

Shoulder & Chest Stretch

• Use the frame of an open doorway or an exercise ball
• Raise your arm up to the side and bend at a 90-degree angle with your palm facing forward
• Rest your palm on the door frame and slowly step forward with one foot until you feel a slight stretch in your shoulder and across your chest
• Ensure you remain upright and are not leaning forward during the move
• Slowly return to the starting position and repeat on the other arm
• Repeat for the required amount of reps and sets

Resistance Band Press Ups

• Wrap band around your back, just under your armpits, and loop the ends around each hand to secure
• Kneel down, placing ends of the bands between your hands and the ground
• Extend your legs – you should now be in a plank position
• Perform press-ups as usual – you should feel some resistance from the band
• Repeat for the required amount of reps and sets

Resistance Band Hammer Curls

• Stand up straight with your feet hip-width apart on the band(s)
• Keep your back straight, head straight, chest up and engage your core
• Start with your arms straight down, elbows tight to your sides, and palms facing in
• Curl your arm up through the bicep and slowly lower back to the starting position
• Repeat for the required amount of reps and sets