This full upper-body workout targets abs from every angle while sculpting arms, back and chest.
Frequency
Two to three days per week.
The rules
Perform all exercises in pairs (e.g. 1&2, 3&4, etc), leaving 48 hours between workouts. (e.g. Tuesday and Friday). There is no rest between paired exercises. Once you have completed the pair, you will have a 30 to 60-second rest and move to the next pair of exercises. Repeat until you’ve completed all exercises.
Words/workout: Marcie King (pictured)
Photography: Jamie Watling // jamiewatlingphotography.com // @jamiewatling
Kettlebell swing
ANTERIOR, MIDDLE DELTS, QUADS AND GLUTES, ABS
SET-UP: Stand with your feet a little wider than shoulder-width apart, holding onto a kettle bell with both hands in front of your body.
ACTION: Squat with the kettlebell hanging between your legs, chest and head up. In one motion, stand up as you swing the kettlebell forward (arms straight out in front) to shoulder level.
TIP: Push with your legs, not your back. If in doubt, seek expert technique advice. Incorrect kettlebell swings can cause injury.
Single-arm kettlebell press
ANTERIOR, MIDDLE DELTS ABS CONTRACTED
SET-UP: Stand with your feet shoulder-width apart, one arm down at your side and one holding the kettle bell at your shoulder. Palm of hand facing up.
ACTION: Tighten your abs and press the kettlebell up towards the roof with a straight arm. Bring the kettlebell back down to shoulder height.
TIP: Start with a light kettlebell and progress once you have the range of motion.
Rear delt flys
REAR DELTS
SET-UP: Stand with feet shoulder-width apart. Bend forward slightly at your waist. Dumbbell in each hand, palms facing your body.
ACTION: Raise arms lateral (away from the body) out to the side with a slight bend at the elbow to shoulder level.
TIP: Lead with the elbow and only go until your arms are level with the shoulders.
Anterior delt front raises
ANTERIOR DELTS
SETUP: Standing with feet shoulder-width apart, body straight. Abs tight. Hold one dumbbell with the weight of the dumbbell in each hand. Palms facing the middle of the dumbbell.
ACTION: Lift the dumbbell straight out in front of you. Arms straight. Lift till the dumbbell is at shoulder level.
TIP: Pause at the top to really work the anterior delts. Keep your abs tight for balance.
Plank-push on ball
ANTERIOR, MIDDLE DELTS, PECS AND ABS
SET-UP: Place your palms flat on the floor, stacked under your shoulders. Place the top of your feet in the centre of the exercise ball. Body is parallel to the ground.
ACTION: Keeping your feet on the ball, bring your upper body down to do a push-up and press back up to plank position.
TIP: Keeping your abs and thighs tight will help you keep your balance.
Wide leg push-ups
PECS, ABS, ANT, MIDDLE DELTS
SET-UP: Palms on a bench, legs/feet a little wider than shoulder width apart, body straight and abs tight.
ACTION: Keeping legs wide, go down to a push-up (face almost touching the bench) and push back up.
TIP: Keep abs tight to maintain the 45-degree posture. In this workout your abs are always working to provide your body with stability and strength. I have paired two exercises, working similar muscles to get the most benefits and fast results.
Biceps curl
BICEPS
SET-UP: Sit on a bench or chair, dumbbell in one hand. Elbow/forearm resting on your knee. Palm facing up.
ACTION: Extend arm with dumbbell in hand. Flex back up slowly, contracting the biceps.
TIP: Moving slowly through the movement puts more concentration on the biceps.
Single-arm dumbbell row traps
LATS
SET-UP: Stand beside a bench with leg closest to the bench kneeling on the bench. Arm closer to the bench is palm down on the bench. Dumbbell in the other hand, arm straight. Back stays parallel to the bench.
ACTION: Pull the dumbbell up to your ribs area, keeping the elbow and arm close to the body. Lower. Repeat set-up on other side.
Arnolds
ANTERIOR, MIDDLE, REAR DELTS
SET-UP: Place a dumbbell in each hand with palms facing you. Elbows bent and forearms at face level.
ACTION: Starting with arms in, move arms out to the side, elbows stay bent, then press up into shoulder press. Back down to elbows bent, then back in, forearms facing you.
TIP: Start with a light weight to keep the range of motion smooth.
NEXT: Want to target your glutes? Check out this booty-building workout.
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