Set up seated on the ball with two dumbbells. Alternating Dumbbell Chest Press on Swiss Ball Allison Kahler Alternate arms for each row, trying to keep your core stable and hips from rocking. Using one arm at a time, row the weight up to your side and back down. Set up in a push-up position with dumbbells in your hands.
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Then immediately turn it around and throw it into the ground. Medicine Ball Slams Allison KahlerĮlevate a medicine ball over your head, getting as tall as you can. As the weight starts to come back down, rebound into the same starting position. Throw your hips forward to create momentum upward for the dumbbell and pull all the way over your head. Holding a single dumbbell, start in a squat position. “Our mission is to create instability using the weights to force our core to activate and work hard, all the while using big compound exercises to help build muscle and burn fat.” MORE: The Game-Changing Update Coming to ClassPassĪre you ready? Do each of the following exercises for 60 seconds with as many reps as possible, rest 30 to 60 seconds, and then move to the next: Single Arm Dumbbell Swings Allison Kahler The weights should be challenging, but not too heavy to do several reps with. Thumbtack Personal Trainer Baron Lambertrecommends a workout that incorporates a pair of dumbbells, a Swiss ball, and a medicine ball.
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