My exercise routine focuses on an upper body workout that could be done at home with just some basic equipment: dumbbells, stability ball, medicine ball, and a bench or flat surface for the dips.  The workout is mostly composed of supersets which incorporates multiple exercises to really hit the target muscle groups in a time efficient and functional manner.  Try working supersets into your routines to get the most bang for your buck!

Stability Ball Dumbbell Chestpress – While placing back of shoulders on stability ball, push waist into the air making sure to keep the core tight.  From this position do dumbbell chest presses remembering to breathe in as bringing the dumbbells towards the chest and exhaling as raising the dumbbells.  Focus on good form and choose a weight that you can do at least 8-10 times.  Each set of this exercise will be immediately followed by a set of Dumbbell Skullcrushers/Chestpress.

Dumbbell Skullcrushers/Chestpress – This exercise has many names but none more manly then “Skullcrushers”.  Be careful to hold the dumbbell tightly during this exercise to avoid finding out how it got the name. – While in the same position on the stability ball, use only one dumbbell and use both hands to grip the dumbbell which is held in the vertical position.  Using the elbows as a rotating point, slowly lower weight behind the head and then lift the dumbbell while extending the arms upward.  After completing 10-12 reps of the skullcrushers, immediately do chest presses with the vertically held dumbbell for 10-12 reps.

Tricep Dips – While sitting on edge of bench or flat object, place back of heels on stability ball.  Slowly roll the ball out as you shift your weight onto your arms into starting position.  While keeping back straight, lower your body below the bench.  Then lift body and straighten out the arms.  Do 10-12 reps.  This exercise can be made more difficult by placing a weight on your lap.  Each set of this exercise will be immediately followed by a set of Medball Pushups.

Medball Pushups – Assume normal pushup position with one hand resting on a medicine ball.  Do a pushup and at the height of the pushup, roll the medicine ball to the other hand.  Place the other hand on the medicine ball and do a pushup.  Do 10-12 pushups per hand for a total of 20-24 pushups per set.

Dumbbell Plank Pushups/Rows – Assume a plank position while gripping dumbbells with each hand.  The plank position is similar to the position at the apex of a pushup.  Do a pushup and then at the top of the pushup lift one arm into a row exercise while balancing your body weight on the other arm.  Lower the arm and perform a row with the other arm.  Remember to keep your core tight especially during the rows.  Do 10-12 reps.

Guys, I though about including one more exercise which involved a group of Men pushing David Hermes into inanimate objects but I ran out of time.  Maybe in a future issue…haha.  Have a great workout!