THE WORKOUT
Equipment:
Stability ball, dumbbells, resistance band, bench
How to Do It:
Perform the exercises as supersets, resting minimally between the paired exercises and doing the second exercise to failure. (After pushing yourself with the heavier exercise, we guarantee failure will come quick!) Schedule this workout once or twice per week, leaving at least 48 hours of rest between sessions.
1a Stability Ball Chest Press
Reps: 12 to 15, Sets: 3
Position your back against a stability ball with your legs bent to 90 degrees, feet planted on the ground, and core engaged to lift your glutes. Hold a dumbbell in each hand with your wrists stacked above your elbows. Exhale as you press the weights up until they come close without touching. Slowly lower, allowing your elbows to drop slightly lower than the surface of the stability ball, and repeat.
TIP: Don’t use the same amount of weight you would use during a flat bench chest press.
1b Resistance Band Chest Fly
Reps: As many as possible (AMAP), Sets: 3
Secure the middle of a band at chest height behind you. Grab one end in each hand and stand with your back to the anchor, staggering your feet and stepping forward slightly to bring tension into the band. Hinge from your shoulders to bring the handles together in front of you. Slowly open your arms, resisting the pull as you move, and repeat.
TIP: Switch your front leg with each set for better muscular balance.
2a Standing Dumbbell Triceps Kickback
Reps: 12 to 15, Sets: 3
Hold a dumbbell in each hand with a neutral grip (palms facing in) and stand with your feet close together. Lean forward slightly from the hips to bring your torso about 45 degrees to the ground, bend your arms, and raise your elbows as shown. Keeping your upper arms steady, extend both arms from the elbow to direct the weights behind you. Pause, then return to the start.
TIP: Watch your torso—don’t allow it to swing up and down with each rep.
2b Decline Stability Ball Triceps Push-Up
Reps: AMAP, Sets: 3
Place your feet on a stability ball and your hands on the ground narrower than shoulder-width apart. Bend your arms to lower your chest toward the ground, keeping your upper arms tight to your sides. Pause when you’ve moved as far as you can, then press through your palms to return to the start.
TIP: If you find the stability ball too difficult, start with your feet on a stable bench or chair instead.
3a One-Arm Seated Uppercut Press
Reps: 10 (each side), Sets: 3
Sit tall on a bench, holding a dumbbell in one hand in front of your shoulder, palm facing your body. Exhale as you press the weight overhead to full extension. Pause, then inhale as you slowly reverse to return to the start. Finish your set, then repeat with your other arm.
TIP: This press variation focuses on the front delt while utilizing the biceps more so than a regular press.
3b Resistance Band Rear-Delt Fly
Reps: AMAP, Sets: 3
Stand on the middle of a resistance band, cross the handles in front of you, and lean forward slightly. Maintain a slight bend in your elbows as you raise your arms up and out to the sides, retracting your shoulder blades at the peak. Hold for one count, then use control as you return to the start.
TIP: Don’t feel that targeted stress through your rear delts? Choke up on the band or space your feet a bit wider.
