One legged cable deadlift

 
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This exercise will test your balance, core, back, hamstrings and glutes to give your glutes a great workout.  You'll probably need a few workouts to get the movement right without falling over but once you find your balance you'll love this exercise.
1. Hold the cable handle about one and half strides from the cable so that you get a good extension.
2. Then, if you're holding the cable on right hand, take your left leg back keeping it slightly bent.
3.  In one motion, bring your left leg through to front while rowing your right arm.  It is this action that you should feel your butt and hamstrings working, along with your amazing balance.
4. Take your left leg all the way through, then slowly go back to 'fig 2' without putting your foot back on the ground.

Biceps/Shoulders - Barbell curl and press


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This is a great exercise to do if you're doing Delts and Biceps on the same day as this exercise works your biceps and front delts in one exercise.
1. Start with your hands shoulder width apart on a barbell
2. Curl up to top position
3. Then push upwards above your head as if doing military press, then curl back down to starting position.

Abs - Swiss ball rollouts


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1. Start in a verticle position with your hands on the ball.
2. Then gently rollout, keeping control of your abs and lower back as you roll out to almost horizontal, then roll back to start position.  Then start again for 10 reps x 3 sets.

Triceps - Close hands pushups

 
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1. Start with your hands about chest width apart on a bench, with feet on the ground.
2. Push up to work the triceps.  Harder to do than you think!

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