Are you bored with your regular workouts and looking for a challenge? Then give this one a try.

The workout:

  1. First superset – Cable chest press for 12 reps (choose a load heavy enough to allow you to perform 12 reps (and 12 only) + alternating ball push ups for as many as possible (go to fatigue, only stop when you can’t perform any more reps). No rest between the two exercises and minimum rest between sets (up to 2 minutes). Perform 5 sets.
  2. Second superset – Bar dips for as many reps as possible (you may use an assisted dip machine or bands if you can’t perform body weight ones) + cable push down for 15 to 20 reps.
  3. Third superset – Overhead triceps extension with dumbbell for 12 reps + TRX hugs (adjust the intensity level by stepping closer to/away from the anchor point) for 20 reps.