Muscle-Building Programme: Core And Upper Body
Teach your muscle groups to fire in the correct sequence with big, multi-joint movements
In This Series
- Workout A
- Workout B
- Workout C
Weighted Gym ball crunch
Sets: 3 Reps: 12 Target: abs, core
Curl your chest towards your knees.
Standing dumb-bell punch
Sets: 3 Reps: 8 each side Target: biceps, triceps, shoulders, core
Punch out with your left arm as you bring your right arm back in again, and vice versa.
Medicine ball jumping lunge
Sets: 3 Reps: 8 each side Target: hamstrings, quads, glutes, arms, core
Bend your knees just before each jump and swap your legs over in mid-air.
Gym ball jackknife
Sets: 3 Reps: 12 Target: core, hamstrings
Do this exercise slowly and pause at the top of each rep.
Single-arm curl to press
Sets: 2 Reps: 8 each side Target: biceps, shoulders, core
Bend your knees slightly and keep your elbows tucked in to your sides for the curl.
Gym ball plank
Sets: 3 Time: 20-40 seconds Target: abs, core, shoulders
Brace your core and keep your hips up so that your body forms a straight line from neck to ankles.
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