Aerobic Spot Interval Workout #13

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One (body bar)

• cross over the step and step out/up squat on step - 1 minute

• Shoulder press

• squat with body bar at shoulders

Two (body bar)

• cross over the step and step out/up squat on step - 1 minute

• forward raises with the body bar

• plie squat with body bar at shoulders

Three (body bar)

• jacks - 1 minute

• lateral raises

• jacks - 1 minute

• one arm row (rub elbow against rib cage on the way back)

Four (sponge ball, body bar)
*Hold sponge ball.  Lunges side to side drawing a rainbow with the ball.
*Stand.  Arnold arms (forearm curl, shoulder press combination)
*Hold sponge ball.  Lunges side to side drawing a rainbow.
*Stand.  Triceps extensions.
*Arnold arms (with biceps curls)

Five
1X basic/1X arabesque
stability ball side curl
stability ball push ups

Six
1X basic/1X arabesque
stability ball bridge
double crunch (sponge ball between ankles, reach for ball, drop it back, return it to between ankles)

Seven
Mountain climbers
four-way hip extension with ankle weights (the best "butt" exercise-all 4's, leg bent, foot flexed, drop knee to floor and lift)
adductor raises with ankle weights
abductor raises with ankle weights

Eight
Plank Knee Drops (Start in a full push up position, pull abs up and draw in, squeeze shoulder blades together and down, lower left knee almost to the floor, keeping the body still, straighten and lower right knee.  Do 3 sets of 10.)
Pilates criss-cross (like a bicycle) shoulders up, elbow to opposite knee, middle, other side.  Do 24.