M&F cover model Henry Cavill put in some serious training time to get the ripped, and chiseled Man of Steel physique he has today. Your time may be more limited when it comes to working out, but that doesn’t mean you can’t achieve some locomotive stopping strength of your own.  

A great way to speed your progress, and get the most out of a short workout is to incorporate a series of combination moves that hit multiple major muscles at once. One such move is the Swiss ball push-up to pike. By combining the push-up with the pike movement you not only blast the chest, shoulders and triceps, you also strengthen the core and shred the abs for a killer upper body that will rock any superhero suit. 

So if you’ve got just a few minutes, and want to work your core, chest, shoulders and tris, this combo move is a super way to go. Give it a try, and let us know what you think. 

How To Do It:

  • Assume a push-up position with your feet resting on top of a Swiss ball and your hands shoulder-width apart on the floor.
  • Perform a push-up.
  • As you rise back to the top of the push-up, pull your legs in toward your head, keeping them straight to make a pike position. (Your body should form a pyramid at the top of the pike position — not an L shape).
  • Lower your legs back to parallel with the floor and drop back into the push-up position.
  • Repeat for 20 reps of 3 sets.

Mehmet Edip is an internationally published fitness model and writer, actor and competitive athlete. Be sure to watch his latest motivational fitness video, You can also follow him on Twitter: The_MehmetEdip, and his Facebook fanpage.