this is to work the core of the muscles:
1. wide grip deadlift –
2. dumbell overhead reverse lunge – this is like the usual lunge but this time, hold the dumbbell overhead
3. YTWLI Raise on a Swiss Ball – this is super workout for the upper back muscle. lying with your belly on the swiss ball, first you make a Y, then T, then W, then L, then like an I.
4. Swiss ball hip extension and leg curl
5. alternating dumbbell bench press – bench press but instead of normal, you push the dumbbell one by one.