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Description

Alternate between cardio of your choice, treadmill or elliptical, jumping jacks, step ups, whatever, then follow the rounds of intense stability ball work


Exercises

Set 1: 1 round
Treadmill Slow Jogging
Treadmill Slow Jogging
5 minutes
Rest
Rest
1 minute
Ball Torso Rotations
Ball Torso Rotations
1 minute

Set 2: 3 rounds
Push-Ups with Hands on Ball
1 minute
Transition
12 seconds
Bridge with Heel Digs on Ball
Bridge with Heel Digs on Ball
1 minute
Transition
10 seconds
Ball Plank Pikes
Ball Plank Pikes
1 minute
Transition
10 seconds
Hip Raises on Ball
Hip Raises on Ball
1 minute
Hip Raises on Ball
Hip Raises on Ball
30 seconds
Hip Raises on Ball
Hip Raises on Ball
30 seconds

Set 3: 1 round
Rest
Rest
1 minute

Set 4: 1 round
Treadmill Running
Treadmill Running
5 minutes
Rest
Rest
1 minute

Set 5: 3 rounds
Ab Ball Raises
Ab Ball Raises
1 minute
Transition
10 seconds
Ball Crunches
Ball Crunches
1 minute
Transition
10 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
1 minute
Transition
10 seconds
Elbow Plank on Ball
Elbow Plank on Ball
1 minute

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 1 round
Treadmill Running
Treadmill Running
5 minutes
Rest
Rest
1 minute

Set 8: 2 rounds
Ball Mountain Climbers
Ball Mountain Climbers
1 minute
Transition
10 seconds
Ball Torso Rotations
Ball Torso Rotations
1 minute
Transition
10 seconds
Dumbbell Fly on Ball
Dumbbell Fly on Ball
1 minute
Transition
10 seconds
Dumbbell Pull-over on a Ball
Dumbbell Pull-over on a Ball
1 minute

Set 9: 1 round
Rest
Rest
1 minute

Set 10: 1 round
Treadmill Slow Jogging
Treadmill Slow Jogging
2 minutes
Treadmill Walk
Treadmill Walk
1 minute

Set 11: 1 round
Left Side Stretch
Left Side Stretch
10 seconds
Right Side Stretch
Right Side Stretch
10 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Left Runner's Lunge
Left Runner's Lunge
15 seconds
Right Runner's Lunge
Right Runner's Lunge
15 seconds
Left Quad Stretch
Left Quad Stretch
10 seconds
Right Quad Stretch
Right Quad Stretch
10 seconds
Left Hamstring Stretch
Left Hamstring Stretch
10 seconds
Right Hamstring Stretch
Right Hamstring Stretch
10 seconds
Wall Calf Stretches
Wall Calf Stretches
1 minute
Standing Leg Stretches
Standing Leg Stretches
15 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
10 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
10 seconds
Deep Inhale
10 seconds


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