Get Fiteeza's all new guide for fitness pros - insider's sweat



 “Have A Ball” Workout
Equipment: Stability Ball & Mat  
Warm Up:
(30 secs. - 1 min. each exercise)
Seated on ball - shoulder rolls, forward/back, seesaws
Rock Hips forward and back rolling up on heels then toes
Rock Hips side to side & see saw arms
Bulls eyes – swirl hips around in both directions
Alt. knee lifts with overhead presses
(3 sets each exercise; 10-12 reps)
Ball Bridges – feet on ball
Reverse Curls – ball between ankles
Back Extensions – feet pressed against wall
Prone leg lifts – legs wide, ankles together, knees bent
Push ups
Decline crunches
Backstrokes – seated on ball
Tricep Dips – ball pressed against wall
Cool Down Stretches:
(hold each stretch 20-30 secs. repeat X2)
Seated, fold ribs over thighs, rest hands on ankles/shins
Tricep Stretch – seated
Supported forward bend – roll head towards floor, arms open
On knees, ball to chest, chin resting on ball, hug the ball - it’s your friend!
Nice Job!

Featured Resources

Leave a Comment

  • Comments are moderated, therefore you may not see your comment displayed immediately.

Your comment has been submitted for approval. Thank you!


There are no comments yet for this entry. Why not ?

error here
Thank You! You're on the list and will hear from us soon.