Improve your stability and upper body strength with three quick moves! If you thought that burpees were tough, wait till you try bosu burpees. Your core muscles will fight to keep you steady throughout this quick upper body workout. 

Quick Upper Body Workout

Workout Duration: 15-20 minutes

Difficulty Level: Intermediate

Perform each exercise for 30 seconds in 3 setswith one minute of rest in between.

Bosu Ball Burpees

Grab the sides of a bosu ball with both hands and reach it up overhead. Place the bosu ball onto the ground and press your body down into a push-up, keeping your elbows locked at your sides. Hop your feet back towards the bosu ball and stand up, returning to your starting position. Repeat for 30 seconds for 3 sets.

Ab Wheel Rollouts

Balance your body on your knees, holding the ab wheel close to your quads and levitating your feet off of the ground. Use your upper body to roll the ab wheel straight out in front of you. Try to keep your body parallel to the floor. Bring the ab wheel back towards your quads and repeat for 30 seconds for 3 sets.

Kettlebell Overhead Press

Grab the handle of a kettlebell with both hands and hold it between your legs. Keep your back straight, as if you were to perform a deadlift. Use your glutes to bring yourself to a standing position and raise the kettlebell to your sternum, keeping your elbows wide as you do so. Lift the kettlebell up and overhead without arching your back, and return to starting position. Repeat 12 times or do the movement for 30 seconds. Repeat for 3 sets.

Loved this quick upper body workout? Let us know how it went for you! All exercises performed by PumpUp member @rachaelgervais.