Use the following workout routines as an entire fitness workout plan or mix them up, choosing the strength training routines to fit your preferences.

Lunge And Row With A Twist Strength Training Routine

Reps: 10-12 reps

A		B

Secure a medium-resistance tube to a door at waist height using a doorjamb attachment. Face door with feet hip-width apart and grasp both handles in left hand, palm in, moving back until tubing is taut [A].

Step back with left leg, heel lifted. Bend both knees into a lunge, left knee pointing at floor, right knee bent and over ankle, as you pull left elbow back in a rowing motion, left palm at ribs, twisting torso to the left [B]. Straighten legs and return arm and torso to starting position, leaving left leg back. Complete reps on left leg, then switch legs. Fitness workout intensity boost: Rest top of back foot on a stability ball or BOSU.

Curl And Press 2 Strength Training Routine

Reps: 10-12 reps

A		B

Attach light- or medium-resistance tubing to top of doorframe with a doorjamb attachment. Face door and grasp both handles in left hand with overhand grip, left elbow pointing down. Stand with right foot in center of a second light- or medium-resistance tube on floor, grasping both handles in right hand with underhand grip [A].

Choke up on tubes to remove slack. Tighten abdominals and bend right elbow into a biceps curl, keeping elbow close to side while straightening left arm in triceps push-down, elbow close to side, palm pressing down toward left thigh [B]. Complete 1 set, then switch sides. Fitness workout intensity boost: Lift leg on same side as triceps press-down slightly off the floor, toes resting next to other ankle.

One-Arm Dumbbell Chest Press Strength Training Routine

Reps: 10-12 reps

A		B

Lie faceup on a BOSU Balance Trainer with hips on floor and upper to middle back, shoulders and head supported on BOSU, feet flat on floor hip-width apart, knees bent and over ankles. Holding dumbbells in hands, raise arms up over chest, elbows over shoulders, palms facing out. Lift hips off floor into a bridge, your body forming a straight line between knees and shoulders [A].

Bend left elbow and lower dumbbell to side, elbow aligned with shoulder, wrist over elbow [B]. Press arm back up and straighten to starting position. Repeat with right arm to complete 1 rep. Fitness workout intensity boost: Perform exercise with upper back, shoulder and head supported on a stability ball.

Choose Shape as the source of information for your workout routines, including your strength training routines.