You are about to read one of the best routines for exercising and building your body that you will ever see. We’ll start with a super-set that includes pressing dumbbells, squatting, and pullup kneeups. For the pressing squats, hold your dumbbell at your shoulder’s level with a wide stance. Now, lower your hips and then power up as you raise the dumbbell over your head.

Repeat this on one side and then do it on the other side with the bell in the other hand. Next do pullups and kneeups.This is with a regular pullup with an overhand grasp on the bar.

Only as you raise yourself up, bring your knee to your chest and then let them down as you lower your body. Should you be unable to complete that exercise, you need to to replace it with some rows with the bell.

Make sure you do about twenty repetitions so you can get some rotations on your abdominals.

The next super-set of this plan includes splitting squats and med-ball planks. You’ll start with a dumb-bell or weights of other types and put it over the torso.

Also, get one of your feet propped up behind you on a bench.

Lower yourself straightway as you keep a straight upper body and then return. Make sure you finish all the repetitions on one side and then repeat on the other.

The med-ball is used to hold each elbow with each foot on the floor.

Propel the sphere away from you and then toward you.

If the rollling doesn’t work out, just get in pushup position with the elbow on the ball rather than your hands. You can also try regular pushup posture with each elbow on the mat.

The next mega set of exercises includes single leg stable-ball curls and a side-plank-lat-lift. For the leg curls, lie on the floor with one foot on the stability sphere and the other raised. Use the foot to move the ball toward you and then away from you.