(works triceps, shoulders, core)
A. (not shown) Sit on the edge of a chair or bench. Bend your legs so your knees form a 90-degree angle. Extend left leg on top of a fitness ball. (If you’re a beginner, do not use the ball; instead, place both feet on the floor.) With straight arms, grip the edges of the chair and slide your butt off the front.
B. Flatten your navel to your spine, and bend your elbows to lower toward the floor. When your elbows form 90-degree angles, straighten up to start; repeat. For weeks 1 to 3, do 3 sets of 15 reps. For weeks 4 to 6, do 3 sets of 12 reps. For weeks 7 to 9, do 4 sets of 8 to 12 reps.