Rather than working both arms simultaneously – as you did in “BootCamp Fat Blast” with the stability ball dumbbell row – use this unilateral version instead. It will allow you to focus on one side at a time (leading to improved muscle response), while extending the workout by an additional minute – since you’ll have to train each lat individually – thus helping you burn a bit more fat.

SINGLE-ARM STABILITY BALL DUMBBELL ROW

Target Muscles: back, lower body stabilizers

Set Up: Lie face down on a stability ball; the area from your thighs to your upper abs should be pressed against the ball. Extend your legs and plant your toes. Hold a pair of dumbbells, palms facing and arms extended straight down. Raise your upper torso until your entire back – from shoulders to calves – forms a straight line, locking this position in place [A].

Action: Pull your left arm up toward the side of your chest, keeping your elbow tight to your body [B]. Stop when your upper arm is nearly parallel to the ground, squeeze the back muscle and slowly control the dumbbell back to the extended starting position. Repeat with the other arm [C]. Continue switching arms for two minutes, rest for 60 seconds and then move on to the next exercise in the “BootCamp Fat Blast” chart, the oblique crunch on a stability ball.

Photography: Robert Reiff, Model: Kim Lyons, Hair and makeup: Nancy Jambazian, Clothing: Lululemon / Bebe