Arms and chest workout

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.