Shape Muscles

Barbell Bent-Over Row
Stand with your mid-foot under the bar and bend over to grab the bar. Unlock your knees while keeping your hips high then lift your chest and straighten your back. Pull the bar against your chest afterwards return the bar to the floor and breathe.

1-2 Burpees

Begin in a fighting stance then, go down on the floor to do a burpee. Return to the starting position then, throw two punches with left and right arm. This kickboxing move will workout the triceps and upper chest area.

Abs Crunch with Dumbbell

Lie on the floor with legs straight, while holding a dumbbell across your chest. Raise your torso, hold for a few seconds then, return to the starting position. Use your abs and upper body strength in lifting your torso for a better abs contraction.

Rotational Declined Sit Up

Position self in a decline bench then, lower your torso down until it is parallel to the ground. Rotate torso to the right, go back to the center and raise your body before rotating to the other side. Remember to pause for one to two seconds when rotating on either side.

Kneeling Bicep Curls

Start in a tall kneeling position with dumbbells or kettlebells on each hand. Curl weights half-way then, hold position for ten seconds and perform 8 to 10 curls. This exercise will not only workout the biceps, but the tall kneeling position works the core as well.