Skip to main content

Muscle-Building Programme: Core And Upper Body

Gym Ball
(Image credit: Unknown)

In This Series

Weighted Gym ball crunch

Weighted Gym ball crunch

(Image credit: Unknown)

Sets: 3 Reps: 12 Target: abs, core

Curl your chest towards your knees.

Standing dumb-bell punch

Standing dumb-bell punch

(Image credit: Unknown)

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

Medicine ball jumping lunge

(Image credit: Unknown)

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

Gym ball jackknife

(Image credit: Unknown)

Sets: 3 Reps: 12 Target: core, hamstrings

Do this exercise slowly and pause at the top of each rep.

Single-arm curl to press

Single-arm curl to press

(Image credit: Unknown)

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

Gym ball plank

(Image credit: Unknown)

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.

Coach is the place to come for all your health, fitness, and personal wellness needs.