Stand push up. Regression- can place knees on the ground. Lie face down on floor, hands slightly wider than shoulder width, with palms flat on the floor and elbows raised at your sides. Using your arms and pushing through your palms into the floor, contracting your chest muscles, raise your entire body up off floor (keeping back straight) until arms are fully extended. While making sure you body is in a straight line, lower back down to floor by bending your arms. Repeat.

Difficult balance strength exercise. Preform a single-leg RDL, placing the dumbbell in opposite hand as the stabilizing leg. Reach dumbbell to toe, raise out of the RDL and make sure to bring opposite leg through full range of motion (raise knee to waist level). As you raise knee, lift the dumbbell laterally to shoulder height keep a straight arm. Start exercise with a very light dumbbell weight to ensure proper mechanics.

Maintain a push-up position. EACH time you tap your shoulder it counts as a rep.

Stand on one leg and hinge from hips into a forward lean. Hold that position as you lift a pair of dumbbells towards the sky keeping your palms facing back and arms locked. Try not to move from the hips and keep your balance. Switch legs after each set. You wont need a lot of weight for this one.

Keep Core tight. Make sure not to arch your back and work hips backwards.

Place two kettlebells/ dumbells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. You may need to position your feet wide for support. Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blades, pulling it to your side.