Upper Body Toning Exercises
For Burning and Building

Slams

1- Feet shoulder width apart, ball over your head

2- Move to slam ball down infront of you (without letting go)

3- Swing ball back to starting position

Tips: Swing the ball hard, this is a performance enhancing move. Remember to bend your knees.

Lateral Raise

1- Feet shoulder width apart

2- Ball held below waist

3- Keep arms straight

4- Raise ball in front of you, just higher than your head

Toss

1- Feet shoulder width apart

2- Hold ball below waist

3- Lower yourself to half squat position, swing ball between legs

4- Swing the ball upward infront of your body (about chin high)

Lateral Press

1- Feet shoulder width apart

2- Hold ball under chin

3- Extend arms like a chest pass

4- return to starting position

Push Up

1- Simply do a push up with one hand balanced on med ball

Tips: Maked sure to do both sides. This move is more difficult than others, make sure the number of reps doesn't wear you out for the rest of your routine.

Tricep Push Up

1- Perform a push up with both hands on med ball

Tips: Just like the regular push up, this move is also more difficult than others, make sure the number of reps doesn't wear you out for the rest of your routine.

Side to Side Performance Push Ups

1- Get into normal push up position with one hand on med ball

2- Lower yourself to the ground

3- Explode out of that push up propelling yourself into the set up position of a push up on the opposite side

4- Continue going back and forth, side to side

Tips: Be careful not to hurt your wrist. This is a tough move, don't wear yourself out

Diagonal Overhead Deadlifts

- Stand with feet spread apart

- Hold med ball over your head

- Bend over to one side touching the ball to your foot

- Using your lower back muscles, return to starting position

Tips: This is a lower and upper back exercise. Make sure thats where you feel the tension.

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