The following exercises are great ways to target your chest, triceps, and biceps. By simply increasing the tempo (speed) of the movement, you create a much higher-intense or HIIT circuit thereby increasing your calories burned! Let's get started :)
1) Push-ups with Wall Ball
This move hits your inner chest, as well as triceps and core.
Start with placing your hands on the ball, narrower than shoulder width, hands forming a triangle on the centre of the ball. Extend your arms without locking your elbows. Extend your legs out straight back, keeping your feet hip width apart. You may go on your knees if you wish. Keep your core tight, back straight.
Lower yourself towards the ball as low as you can while maintaining form: back is straight, hands maintaining position on the ball; chest should be lowered to level of hands. Once you've reached as low as you can (highest point of resistance) push back up to start position. Tempo should be performed 2-3 seconds when lowering, 1-2 seconds on pushing back up. To create a HIIT movement: tempo should be performed approx 1 second down to 1 second pushing up, until failure.
2) Staggered push-ups with Wall Ball
This move is a more advanced way to target your chest, triceps and core. It is a unilateral move requiring greater core strength and balance.
Start by placing one hand on the centre of the wall ball, the other hand on the floor. Both hands should be slightly greater than shoulder width apart. Legs, back, and core are placed as you would in a push up position.
Lower your chest to the floor, maintaining hand position on the ball, arm on the floor is bent to 90 degrees. Keep your core tight, breathing out on the way down. Push back up to start position. Tempo should be 2-3 seconds on the way down, 1-2 seconds pushing up.
Starting on either side of the ball, execute the movement by pushing up and walking hands to the centre of the ball, and on to the start position to the other side. Perform the movement on the other side of the ball, and so on, until failure.
3) Biceps Curls
This is exercise isolates and tones the biceps of the arms.
Start by standing with feet hip/shoulder width apart, knees slightly bent, posture is upright. With your hands in neutral position on t-bar, ensure arms and elbows are in line on either side of your body.
Curl the bar up towards your chest, maintaining your elbows in line with your body, wrists do not move. Ensure your stance is still, that you're not 'swinging' the bar up. Pause for 1 second at top of the movement.
Lower the bar down to start position. Resist the weight about 2-3 seconds on the way down. Tempo for exercise should be 1-2 seconds on the curl up: 2-3 seconds on the way down. For a HIIT style movement, perform a 1:1 second ratio, until failure.
4) Dips with Equalizer
This move targets the triceps and chest, and also the front of the shoulders.
Place both equalizers slightly wider than hip width apart. Position your body, hands on centre of equalizers. Start by lifting yourself up, arms extended, feet off the ground tucked behind your legs. For beginners you may place both feet on the ground behind your legs.
Lower your body to the floor, keeping your chest up, elbows bent to 90 degrees. Keep your back straight, head up- this ensures you won't 'rock' your body forward. Push back up to start position and repeat. Tempo should be 2-3 seconds on the way down, 1-2 seconds pushing up. For HIIT, perform exercise 1 second down to 1 second pushing up, until failure.
You can also try performing each of these exercises separately for 3 set of 10-12 reps, or go through each exercise after the other for a circuit. I typically would perform the 'HIIT' version of each move at the end/final set of the exercise to really burn those muscles! Whichever way you choose- give these all a try, and enjoy the burn ;)