4 MOVES FOR A STRONGER UPPER BODY AND CORE

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Whether you're trying to look good for summer vacation or want to improve your upper body and core strength, this workout has you covered! These simple and effective movements can strengthen your arms, chest and abs, and lead to better toning and definition. All you need is a medium sized Swiss ball, a pair of dumbbells, and a TRX strap to incorporate these movements into your regular workout routine. Let's get started!  

Trainer/Workout by: Karim Kersho

Equipment: Swiss ball, pair of dumbbells (10-30lbs), TRX strap

Complete 3 sets of 10-15 reps with one minute rest between each set. 

Remember to keep your core engaged and to slow down your movement to increase resistance!


 

Swiss Ball Bench Press

Grab your pair of dumbbells and sit on the Swiss ball. Walk your feet out until your upper back and head are supported by the ball and your feet are firmly planted on the ground. Hold the dumbbells over your chest with your arms fully extended above you.

 

Lower dumbbells until they are just above your chest, keeping your elbows tight to your sides. Pause. Then press them back up to the starting position.

 

Repeat 10-15 times

 
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Swiss Ball Bench Fly

Grab your pair of dumbbells and sit on the Swiss ball. Walk your feet out until your upper back and head are supported by the ball and your feet are firmly planted on the ground. Fully extend your arms above your chest with your wrists facing each other.

 

Slowly draw your arms out and down towards your sides. Keep arms straight with a slight bend at the elbows. Do not go past shoulder level. Draw your arms back up to the starting position.

 

Repeat 10-15 times

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Swiss Ball Skull Crusher:

Grab one dumbbell and sit on the Swiss ball. Walk your feet out until both your upper back and head are supported by the ball and your feet are firmly planted on the ground. Grip the mid section of the dumbbell with both hands and fully extend your arms above your chest.

 

Draw your arms behind your head while keeping a slight bend in the elbows. Pause then slowly bring the dumbbell above your chest and return to starting position.

 

Repeat 10-15 times

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TRX Atomic Push Up 

Place your feet in the TRX stirrups with the tops facing down towards the ground. Then place your hands in front of you about shoulder width apart and fully extend your legs. You should be in a suspended plank position with your hands on the ground. Keep your core engaged and spine neutral while in plank position

 

Bend at the elbows and lower your chest towards the ground. Then push yourself back up to starting position. Now pull your knees into your chest. Pause, and then slowly push your legs back out.   

 

If these push-ups are too challenging, you can modify by placing your knees on the floor.

 

Repeat 10-15 times


 

 

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Tosin Adebo