Trainer: Katie Thompson

Tilton Fitness in Galloway Township, Mays Landing and Northfield

Exercise: Unstable cable row

Muscles Targeted: Back, legs and core

Equipment: BOSU and cable machine

Reps/sets: 6 reps each leg/3 sets

Place BOSU a few feet from the cable machine. Hold a seated row handle at chest height. Tighten your core and bring your shoulders back and down. Place your front foot on the center of the BOSU in a lunge, keeping two 90-degree angles at both knees. Extend your arms while you're holding the handle and pull back with elbows brushing your sides and squeezing shoulder blades together. Return arms to extended position, while maintaining the lunge. Repeat for 6 reps and switch legs.