Incline Alternating Bench and Lateral Step Ups

For each exercise pairing (1A and 1B, for example), alternate back and forth between sets of the two exercises, completing as many sets as possible in 10 minutes and resting only as needed. After you finish, rest 2 to 3 minutes and move on to the next pair of exercises. On each exercise you will perform only 5 reps per set, but use a weight you can lift 10 times. (After a couple of minutes, it will be quite challenging. Increase your rest, if needed, to complete all 5 reps.)



Incline Alternating Dumbbell Bench Press: Set up an adjustable bench to its lowest incline, about 15 to 30 degrees. Lie face up on the bench and hold a pair of dumbbells next to your shoulders, with your arms bent. Push the left dumbbell up until your arm is straight. Lower back to the start, then press the right dumbbell up and down. That is one rep.



Dumbbell Lateral Step Ups: Grab a pair of dumbbells and stand with your left side next to a step. Place your left foot on the step, making sure your right foot stays parallel to your left. Push your body up until both legs are straight. Lower back down to the starting position. Complete the prescribed number of reps with your left leg, then do the same number with your right leg.