Santana T-Pushup
Single-Arm Lat Pulldown
Group 4
45-Degree Traveling Lunge
Dumbbell Upright Row
- Get into pushup position with your hands resting on the handles of hexagonal dumbbells that have been placed shoulder-width apart.
- Do a pushup, and as you come up, rotate your body so that you raise your right arm and the dumbbell straight up over your shoulder and your body forms a T.
- Lower the dumbbell and your body, and repeat on the other side. 2 or 3 sets of 6-8 reps
Single-Arm Lat Pulldown
- Attach a single handle to a lat-pulldown machine. Sit on the seat with your legs under the thigh pads and your back straight. Grasp the handle with your right hand, palm facing forward.
- Slowly pull the handle straight down until your elbow touches your side.
- Pause, then return to the starting position. 2 or 3 sets of 10-12 reps
Group 4
45-Degree Traveling Lunge
- Grab a pair of dumbbells and hold them at your sides. Stand with your feet hip-width apart at one end of your house or the gym; you need room to walk forward about 16 to 20 steps.
- Step forward with your left foot at a 45-degree angle and lower your body so your right thigh is perpendicular to the floor and your left knee is bent 90 degrees. Your right knee should also bend and almost touch the floor.
- Stand and bring your right foot up next to your left, then repeat with the right leg lunging forward at a 45-degree angle. That’s one repetition. 2 or 3 sets of 10-12 reps
Dumbbell Upright Row
- Grab a pair of dumbbells with an overhand grip and stand with yor feet shoulder-width apart, your knees slightly bent. Let the dumbbells hang at arm’s length next to the outside of your thighs, thumbs pointed toward each other.
- Bending your elbows, lift your upper arms straight out to the sides and pull the dumbbells straight up, until your upper arms are parallel to the floor and the dumbbells are just below chest level. (You’ll look like a scarecrow.)
- Pause, then return to the starting position. 2 or 3 sets of 8-10 reps
