Sylvia Ferrero has never competed just to be in the spotlight. “Attention is short-lived,” says this Women’s Tri-Fitness (WTF) competitor who’s won numerous physique rounds in WTF competitions and has consistently placed in the top three at WTF World Challenges. “You never know when you’re going to get your butt kicked.” Instead, personal growth lured Sylvia into competing. “You have so many mental and physical challenges you have to push beyond,” she says. “You learn things about yourself and that carries into life.”

To help spice up her training, Sylvia works out with a stability ball. Try three sets of 12-15 reps of these upper-body-builders to give you that added edge.

Bench press
Lie face-up on a stability ball with your shoulder blades on the ball, keeping your neck in line with your spine. Spread your feet hip-distance apart or, for a greater challenge, move them closer together. Grasp a dumbbell in each hand with your palms facing forward and your bent elbows dipping slightly below your shoulders. Next, press the dumbbells straight up until they touch one another in the air above your chest. Lower them slowly and repeat.

Military press
Sit on a stability ball with your feet spread wide, your toes pointed out slightly and your body centered on the ball. Hold a dumbbell in each hand with your palms facing forwards and your bent elbows dipping slightly below your shoulders. Press the weights straight up so they touch above your head and then slowly return to the starting position.

Triceps dip
Sit on the edge of a bench with your hands next to your hips and your fingers facing forward. Extend your legs straight out in front of you and rest your heels on a stability ball. Slowly lower your butt off the bench, bending your elbows until they are almost in line with your shoulders. Return to the starting position and repeat.