Aerobic Spot Interval Training #10

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One
Run (jog on the Step) - 1 minute
Pushups with the stability ball - 10 reps
Repeat this twice more.

Two (body bar and stability ball)
Lying triceps extensions on the stability ball - 24
Lying pullovers on the ball - 16
bench press - 24
Skater Plyos - 1 minute
Repeat

Three (body bar)
Squat/thrust, kick back, kick back, in, up and 2X jacks
One arm rows
Repeat

Four (body bar)
Mountain climbers - try fast, fast and pause - 1 minute
Arnold Arms with forearm curls - 24
Repeat

Five (body bar)
Overhead press -24
squat/jumps - 16
forward lunges alternating, medicine ball to side of lunging leg - 32
Repeat

Six (medicine ball)
One legged squat at side of Step holding ball - 10 each side
jumping jacks - 1 minute
Repeat

Seven (medicine ball)
seated, roll back half way, elbow toward opposite knee (med ball crunches) - 24 each side
wood chops (reach ball up to one side and touch floor with ball near ankle other side, with a lunge)
Repeat

579