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Here’s an exercise that will help to tone your entire upper body.  Begin by holding a kettle bell in each of your hands.  Squeeze your abs tight as you lie down on a workout bench, set at a decline.  Secure your feet and press the weights up until your arms are straight.  Now bring the weights down to your shoulders and then lift them again.  Do this movement slowly in order to control your form.  Repeat for 2 sets of 12.

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Try this alternative to a traditional bench press.  Begin by holding a kettle bell in each of your hands.  Clench your abs and lie down on a workout bench that is set at an incline.  Place your feet on the floor and shoulders width apart.  Now press the weights up until your arms are straight.  Now bring the weights down to your shoulders.  Lift the weights again and repeat for 2 sets of 12.

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Try this exercise.  Begin by holding a kettle bell in each of your hands.  Keep your abs tight and place your upper back on a balance board.  Press against the floor with your feet in order to lift your legs and glutes from the ground.  Now lift the weights up over your chest until your arms are straight.  Bend your elbows and bring the weights down to meet your shoulders and then lift them again. Repeat for 2 sets of 12.

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The chest press can be done on a bosu ball, using kettle bells instead of dumbbells.  Start by holding a kettle bell in each of your hands.  Tighten your abs and place your upper back on the bosu ball.  Press your feet against the floor and lift your torso to a table top position.  Now press the weights up over your chest.  Your arms should be straight at this point.  Now bend your elbows to lower the weights to your shoulders.  Now lift the weight straight over your chest again.  Repeat for 2 sets of 12.

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To do this exercise, hold a kettle bell in each of your hands.  Your abs should be tight as you place your upper back on a balance ball.  Place your feet on the floor and press to lift your torso to a table top position.  Now lift the weights up over your chest so that your arms are straight.  Bend your elbows to bring the weights down to your shoulders.  Now press the weights straight over your chest again.  Repeat for 2 sets of 12.

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Try this exercise to strengthen your abdomen.  Begin the movement by tightening up your abs.  Carefully sit down on a balance board, holding a kettle bell with both hands.  Your feet should be shoulders width apart as you let the weight fall between your knees.  Now lift the weight straight up over your head.  Make sure that you squeeze your abs, glutes and thighs to keep your balance and to protect your back.  Do the movement very slowly so that you can control your form.  Repeat for 2 sets of 12 repetitions to start.

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Try the seated kettle bell snatch on a bosu ball.  Start out the exercise by tightening your abs as you lift the kettle bell from the floor with both hands.  Carefully sit down your bosu ball with your feet shoulders width apart.  Clench your abs and let the weight fall to your knees.  Now lift the weight up overhead.  Make sure to squeeze your abs, glutes and thighs to keep your balance and to protect your back.  Do the movement very slowly to control your form.  Repeat the entire motion for 2 sets of 12 repetitions to start.

For additional information visit personal trainer Dallas.