Quick Upper Body Workout

Barbell Supine Row - aka reverse push-ups (3 x 8)

If you are not able to get your chest to the bar with feet out, pull your legs in to bring your knees to a 90 degree angle. 

Dumbbell Stability Ball Chest Fly (3 x 12) 

Brace your core and engage your glutes to keep your hips up throughout the exercise. 

Dumbbell Arnold Press (3 x 10)

Finisher:

• Commandos (2 x 45 seconds) 

  • Alternating the arm that is pushing up each rep.

• Superman (2 x 45 seconds) 

  • Actively engage your glutes and point your thumbs to the ceiling to engage all of the upper back muscles.