Aerobic Spot Interval Training #1
Add cardio and use a stability ball and free weights for the following
strength training exercises.
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Squat and lift ball straight up 2X, up to the right 1X, left 1X
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Squat/Hip extensions
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Lunges, singles back
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Lunges forward holding ball
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Lunge, hip extension/ball up, lunge, step in
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Standing on one foot, hip extensions back
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Shoulder exercises and triceps/biceps
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Sit on the ball, Crunches, oblique crunches
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Bridge position, pelvic tilts
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Bridge position, chest flies
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Side lying, leg lifts (abduction)
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On the floor, one leg on the ball other leg extended, lift/lower hips
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Push ups (use weights to keep wrists neutral)
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Plank, lift one leg
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Lift hips, roll ball in, lift higher and hold, drop, roll ball out and
down