FITNESS AND NUTRITION
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CONTENT VIA SELF MAGAZINE: CLICK TO READ MORE
Volleyball Players Rachael Adams's and Christa Harmotto Dietzen's Top Moves
HAND WALK Start in a high plank. Lift right hand and right foot at the same time, bringing them 12 inches to right. Repeat with left hand and foot for 1 rep. Do 10 reps. That's 1 set. Repeat in opposite direction. Do 4 sets.
TRICEPS HAMMER Lie faceup on a fitness ball or bench, a 5- or 10-pound dumbbell in each hand. Extend arms overhead. Bend elbows so forearms are parallel to floor. Slowly straighten arms for 1 rep. Do 3 sets of 10 reps.
SHOULDER RAISE Stand with feet hip-width apart, a 5-pound dumbbell in each hand. Keep arms straight as you lift them out to sides to shoulder height; lower. Repeat, raising arms in front of you for 1 rep. Do 3 sets of 10 reps.
SHOULDER ROTATION Stand with feet shoulder-width apart, a 5-pound dumbbell in right hand. Raise dumbbell overhead; bend elbow 90 degrees. Rotate shoulder to bring dumbbell to hip level for 1 rep. Do 10 reps, then switch sides. Do 3 sets.
Wherever you are on your journey