SINGLE LEG SHOULDER PRESS! This is the eighth of ten exercises in the functional fitness series. This exercise targets the shoulder muscles while enhancing core stability and simultaneously challenging your balance.
HOW TO: Stand on your left leg. Hold a dumbbell in your right hand, palms facing forward and keep your core tight and spine neutral as you raise it straight above your head. Slowly lower your right arm down so that your right elbow and forearm form a 90-degree angle (pictured below). Repeat the movement for 8 to 12 reps and then perform the shoulder press while holding the dumbbell in your left hand. Now balance on your right foot, holding the dumbbell in your right hand, press up for 8 to 12 repetitions; then repeat holding the dumbbell in your left hand for the same about of repetitions.
Note: Choose and use a dumbbell weight which you can press up at least 8 times with one arm.
HOW TO PROGRESS: 1. Hold dumbbells in both hands, balanced on one leg, press both arms above shoulders for 8 to 12 repetitions. Switch to balance on your other leg, repeat repetitions.
2. Hold dumbbells in both hands, balanced on one let, alternatively press one arm at a time above shoulders for 8 to 12 repetitions. Switch to balance on your other leg, repeat repetitions.