Chest - Swissball cable flyes

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This is an alternative to the usual incline dumbell flyes. But you'll find doing cable flyes on the swiss ball will give you more contraction throughout your upper chest and your core will also be worked while you try to maintain balance.
1. Lie down with your shoulders on the swiss ball and slightly lower your hips so that you're in an incline position. Hold the cables in each arm with the arms slightly rounded.
2. Keeping your arms rounded, bring the cables together above your head squeezing your pecs, then lower to starting position.

Abs - Swissball static plank

If you're familiar with the static plank then its time to step up and make things harder for yourself. In this version, place your feet on a box or step and your elbows on the swissball. Try and stay static for 1min. This is a great core and ab workout.

Shoulders - One arm dumbell overhead press

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This exercise works the legs, core and shoulders 1. Start with a medium weight dumbell, holding it between your legs which are shoulder width apart. 2. Then as you squat upwards, bring the dumbell up as if doing an upright row, flick your palms upwards. 3. And push the weight upwards above your head, then bring the weight slowly back to the ground.

Legs - Step through

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This exercise is a good one to do on your higher rep leg days as it gives a great burn in your butt and hamstrings, and gets your heart ticking along too. 1. Plant your foot on a step with the other foot lunge back. 2. Bring the back foot up past your straightened leg and up past leg level.

Chest - Swissball cable flyes

Abs - Swissball static plank

Shoulders - One arm dumbell overhead press

Legs - Step through

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