Aerobic Spot Interval Training #17

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Use a Medicine Ball.  Alternate these moves with a Step combination for a Fusion Workout!

One:

• single step touch 4X ball going from shoulder to shoulder
• single step touch 4X pulling ball back and up
• double step touch 2X with washboard
• double step touch 2X with tossing ball up

Two:

• Touch the ball to the floor near ankle (lunge), come up and squat in the middle (option: ball to knee instead of the floor)

Three:

• One legged squat at side of Step holding ball - 32 each side

Four:

• 2X heel digs forward pushing ball forward chest level
• 2X toes tapping back pushing ball down
• Knees up SSD lifting ball overhead

Five:

• forward lunges alternating, medicine ball to side of lunging leg – 32 each side
  

Abdominals:

• half roll backs, c-curve, holding med ball out in front
• full rolls ups
• roll back half way, elbow toward opposite knee (med ball crunches) - 24 each side
• inner thigh position on one elbow, one leg up toward ceiling, lift bottom leg and touch heels together