Barbell Rows
Step 1
Choose a barbell weight you are comfortable with to perform rows. If you are new to exercise, pick a very low weight and concentrate more on your form as you learn the move.
Step 2
Place your feet shoulder width apart. Grasp the barbell with an overhand grip. Stand upright and allow the barbell to rest below your pelvic bone.
Step 3
Pull the barbell to your chin. Your body should remain stable as you lift the weight. Elbows should remain to the sides as you complete the motion.
Step 4
Return the barbell to the starting position. Perform two sets of 10 to 15 reps to work the upper back and shoulders.
Bridge
Step 1
Lie flat on your back with your feet resting on a stability ball. Place your feet slightly apart with your toes pointing to the ceiling. This position prepares you to complete a stability ball bridge, an exercise that works the back, butt and obliques.
Step 2
Contract your ab muscles to push your back into the floor. Contract your glutes as well as you lift your hips off of the floor. Stop the motion once your legs and hips are parallel.
Step 3
Lower your body back to the floor to return to the starting position. Start off by doing one set of six to eight reps.
Kick Backs
Step 1
Stand with your legs shoulder width apart. Squat down as if you are sitting in a chair.
Step 2
Move your right leg behind your body as you extend both arms forward. Return to a squatting position and alternate sides.
Step 3
Do two to three sets of 10 or more reps for this exercise. You will work your quads, abs, back and butt during this move.
Things You'll Need
Barbell
Stability ball
