Swiss-Ball Dumbbell Chest Press
Grab a set of dumbbells and a Swiss ball, placing the ball behind you. Sit on the Swiss ball with the dumbbells comfortably on your thighs. Slide over the ball until your back is supported by the ball. Press the dumbbells up toward the ceiling. Matt does 3 to 4 sets of 12 to 16 reps, says Coppola. “This is a great exercise, because not only you are working your chest, but also your balance and core.”
Hanging Leg Raise
Grab a chinup bar with an overhand, shoulder-width grip, and hang from the bar with your legs extended and feet together. Lift your legs up, passing your waist level, and then slowly lower your legs back to the starting position. Matt practices 3 to 4 sets of 10 to 12 reps, says Coppola. “This exercise works your abs, core, obliques and hips as well,” he says.
Grab an overhead bar with your hands slightly more than shoulder-width apart. From a dead hang, pull your body up until your chin is above the bar. Then lower your body slowly. “This exercise will give your back the ‘V’ shape,” says Coppola. Matthew does 4 sets of 8 to 10 reps, he says.
Rear Deltoids Dumbbell Flys
Start by grabbing two dumbbells. Bend over at the waist with your feet shoulder-width apart, bending your knees a bit to avoid injuring your lower back. Hold the dumbbells out with the palms of your hands facing each other and the elbows bent a bit, then use your rear deltoid and upper-back strength to raise the dumbbells back in an upwards semicircular arc, going as far as you can. Try to hold this position for 2 seconds. Now go back down to starting position and repeat. Matt does at least 3 to 4 sets of 12 reps, says Coppola.
For this exercise you’ll need a small medicine ball or dumbbell (Matt uses a medicine ball). Sit on the floor (or preferably a mat), grab the ball with both hands, and raise your legs off the floor, as you would in boat pose. Twist side to side, bringing the ball to the right side of the body and then over to the left. “While Matt is twisting side to side, he is always contracting his abs to concentrate only on his core and abs, and not his lower back,” says Coppola. Matt does this exercise for a minute and a half and repeats it 2 to 3 times.