This workout challenges not only your chest, but the muscles responsible for trunk rotation. These muscles get worked in a variety of ways, so if you have worked hard enough you are guaranteed to be sore all through your oblique muscles , i.e. your waist. There is also a small cardiovascular component included.

Equipment needed: ball, 1 x light dumbbell

At all times ensure correct technique. If you fatigue, and your technique is compromised, either regress, or cease, the exercise, and resume when you are sure you can perform the action correctly.