The only equipment you will need for the following workouts is a stability ball and some light hand weights. For the warm up do a light jog, pretend to jump rope, dance around your house, light movement to get your heart rate up.
Workout #1
warm up for 10 minutes
stretch for 5 minutes
Run in place for 1 minute
Back extensions on the ball
Squats with ball 2 sets of 15 reps
One arm row 15 reps each side
Plank hold 2 sets of 30 seconds take a break in between
Hamstring roll in on ball 15-20 reps
21's Bicep curls 7-7-7
Crunches on ball 25 reps
Push up on ball
Bicep curl 15 reps
Cool down 5-10 minutes
Stretch 5 minutes
Workout #2
warm up for 10 minutes
stretch for 5 minutes
Run in place for 1 minute
Lunges 15 reps each leg
Bicycles 25-30 reps
Dumbbell lateral raises 15 reps
Wall squats hold for 30 seconds repeat
Deadlifts with dumbbells
Feet to the ceiling lower abs 25 reps
Calf roll ups with weights 20 reps
Bench press with bumbbells 15 reps
Cool down 5-10 minutes
Stretch 5 minutes
Workout #3
warm up for 10 minutes
stretch for 5 minutes
Jump rope 100X pretent if you dont' have a rope
Push ups on ball 15 reps
Elbow to knee crunches 20 each side
Squats with weights 25 reps
Jog in place 1 minute
Plank hold 2 sets of 30 seconds rest in between
Hamstring roll ins on ball 15-20 reps
Tricep kickbacks 15 reps each side
Military shoulder press sitting on ball 15 reps
Bicep curl 15 reps
Plie squats 16 singles then hold for 16 mini pulses
Jump rope 100X
Cool down 5-10 minutes
Stretch 5 minutes
Workout #4
warm up for 10 minutes
stretch for 5 minutes
Run in place for 1 minute
Bicycle ab crunch
Walking lunges (slow keep good form)
Jumping Jacks 30X
Back extensions on ball 15 reps
Wall squats with ball 2 rounds of 30 seconds
Jump rope 100X
Front shoulder raise on ball 12 reps
Firewalkers with band
21's Bicep curl sitting on ball 7-7-7
Cool down 5-10 minutes
Stretch 5 minutes
Workout #5
warm up for 10 minutes
stretch for 5 minutes
Run in place for 1 minute
Push ups on ball
Tricep kickbacks 15 reps
Bicycle crunch 25 reps
Squat with front raise 15 reps
Jumping Jacks 30X
Biceps curl 15 reps
Ball pass abs with ball
Lunges 15 reps each leg
Up Downs 10X
Cool down 5-10 minutes
Stretch 5 minutes
Back extensions on ball
One arm row
Hamstring Roll in on Balls
Deadlifts
Firewalkers
- Stand with feet hip-width apart and tie a resistance band snugly around ankles (over socks is best) or shins, holding the excess band in your hands.
- Bend knees slightly, then, maintaining slight squat position throughout, take 8 small side steps to the right.
- Take 8 side steps to the left.
- Repeat for 1 minute.
Please feel free to email me if you have any questions about any of these exercises. Best of luck!!! Ashlee
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