Toe Taps
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55s
Stand in front of a stable platform. Place one foot on the top of the platform. The ball of your foot will be touching the platform. Your other foot will remain planted on the ground and arms at your sides. Push off from the planted foot to bring it up and onto the platform while simultaneously bringing the lead foot back to the floor. This change will happen mid-air. Land with the lead foot on the ground and the edge of the planted foot on the platform.
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Skull Crushers
Lie down on your back. Pick up a weight that you're comfortable with, with your feet flat on the floor. Hold the weights with a hammer grip, almost like you're going to crush your skull. Put your arms up, bending at the elbow, to right beside your eyes. Be very careful not to drop the weights.
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Front Raise
Lift the weights upward while inhaling. Your arms are extended, palms facing down, with a slight bend in the elbows to reduce the stress on the joints. Pause briefly when your arms are horizontal to the floor. Lower the dumbbells to the starting position (at the thighs) with a slow and controlled...
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Bent Over Lateral Raise
Lean forward, keeping your back flat. Hold your dumbbells with your knuckles pointing outwards. Raise up, slow and controlled, and bring back down.
