Pushup Circuit Complete one set of 5 to 10 reps of each pushup version listed below.

After each set rest 10 to 20 seconds and then continue on to the next exercise. Pushup
Assume a pushup position with your hands set just wider than shoulder-width. Your body should form a straight line from your head to your ankles. Lower your body until your chest almost touches the floor, then push yourself back up to the starting position. Thats one rep.

Diamond Pushup
Do a pushup with your hands close enough for the tips of your thumbs and index fingers to touch, forming a diamond shape.

Wide-Hands Pushup
Place your hands about twice shoulder-width apart.

Staggered-Hands Pushup
Place one hand in standard pushup position and your other hand a few inches farther forward.

Explosive Pushup
After you lower your body, press yourself up so forcefully that your hands leave the floor.

Dumbbell Lateral Raise and External Rotation

1-2 sets of 15 reps Grab a light pair of dumbbells and hold them at arms length with your palms turned toward each other. Bend your elbows 90 degrees. Without changing the bend in your arms, raise your upper arms out to the sides until theyre parallel to the floor. Rotate your upper arms up and back so that your forearms are pointing toward the ceiling. Pause, then reverse the movement and return to the starting position.

Cable Diagonal Raise

1-2 sets of 15 reps per arm Attach a stirrup handle to the low pulley of a cable station. Standing with your right side toward the weight stack, grab the handle with your left hand and position it in front of your rip hip, with your elbow slightly bent. Without changing the bend in your elbow, pull the handle up and across your body until your hand is above your head. Lower the handle to the starting position. Complete all repetitions with your left arm, then immediately do the same with your right arm.