Arms and chest workout

Kym Perfetto, 30, master instructor at SoulCycle

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  • Photograph: Lauren Foy

    Don't want to bulk up? Perform this routine twice a week to help develop a lean upper body. Do each exercise for 20 to 45 seconds, depending on your fitness level, with 10- to 20-second breaks.

  • Squat with medicine ball wall slam
    (1) Face a wall holding a medicine ball squeezed between both hands at chest level. Lower to a squat.
    (2) Power up through the hips while simultaneously throwing the ball hard at the wall.
    (3) Simultaneously lower back into the squat while catching the ball.

  • Single-leg bicep curl
    (1) Stand on one leg and hold dumbbells.
    (2) Use alternate arms to perform bicep curls without losing form or balance.
    (3) Switch legs and repeat.
    Tip: For an added ab burn, lift the knee as high as you can.

  • Walking push-up
    (1) In the push-up position, move your hands and feet sideways to the right three steps
    (2) Perform a push-up, step back to the center
    (3) Repeat to the left.
    Tip: To increase the difficulty, add a knee-to-shoulder jump after each push-up for an extra oblique burn.

  • Floor dips
    (1) Sit in the crab position with your feet and hands on the floor, stomach facing the ceiling and your hips up.
    (2) Bend your elbows so your upper body moves down, lift one leg.
    (3) Return your leg to the floor and raise the other leg.

  • Dive-bombers
    (1) Begin in the downward dog position and inhale.
    (2) Exhale and bend your elbows, lower your head toward the floor and make sure to keep your back flat.
    (3) When your chin is almost grazing the floor, scoop your head up and arch your back down to finish in the cobra position.
    (4) Reverse back to downward dog.

  • Plyo push-ups
    (1) Using a small medicine ball, perform push-ups with one hand on the ball at a time.
    (2) After one set, switch hands.

  • Plank jacks
    (1) Hold your body in the plank position on the floor.
    (2) Jump your legs apart, then back together.
    Tip: To engage the abs, perform this move with your forearms on a stability ball.

  • Chest fly with crunch
    (1) Lie on your back with your knees bent and your arms to the sides with two dumbbells.
    (2) Bring the dumbbells together with your arms slightly bent while sitting up into a crunch.

Photograph: Lauren Foy

Don't want to bulk up? Perform this routine twice a week to help develop a lean upper body. Do each exercise for 20 to 45 seconds, depending on your fitness level, with 10- to 20-second breaks.

Download this workout as a PDF

Perfetto's fitness favorites

"I love Nimble Fitness! It's a training-only gym that feels cozy and comfortable. I use it for all my clients. The owners take a laid-back approach, and their trainers are top-notch." 42 E 12th St between Broadway and University Pl (212-633-9030, nimblefitness.com)

"Brooklyn Boulders is my favorite place for a workout on my days off. It's great for your arms and the music they play there is great!" 575 Degraw St at Third Ave, Gowanus, Brooklyn (347-834-9066, brooklynboulders.com)

"Athletics store Lululemon Soho has great fitness gear and their staff are amazing. Every rep can give you invaluable insider information, like the best fitness classes in NYC, where to go for free yoga and a personal review of any trainer." 481 Broadway between Broome and Grand Sts (212-334-8276, lululemon.com)

"Red Lantern Bicycles is every urban cyclist's dream: Coffee and wrenches in the same place. This space is new to Brooklyn, and the staff is awesome. I also hear they're working on a liquor license!" 345 Myrtle Ave between Adelphi St and Carlton Ave, Fort Greene, Brooklyn (347-889-5338, redlanternbicycles.com)

Train with Perfetto: Soul Tribeca, 103 Warren St at West Side Hwy (212-406-1300, soul-cycle.com). Wed, Thu 6:15, 7:30pm; Sat 9:30, 10:45am. * Soul Union Square, 12 E 18th St between Fifth Ave and Broadway (212-208-1300). Tue 12:15, 1pm; Thu 12:15pm; Fri 1pm. * $32. For personal training, e-mail kym@soul-cycle.com.

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