PHOENIX, Arizona, April 1. PREMIERE strength and fitness expert JR Rosania, of JR Health Plex, spent the afternoon demonstrating several dryland exercises at the Phoenix Swim Club.

Using free weights and a stability ball, JR talks through a series of exercises (demonstrated by Maureen Rankin), including chest and overhead presses and alternate leg raises. Doing the exercises together will work an athlete's entire body. JR recommends using 5 to 10lb weights for women and heavier options for men.