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Description

You will need:stability ball, medicine ball (or dumbbell). Did you know that abdominal exercises done on stability ball activate twice as many core muscles as regular crunches or sit-ups? Primary target areas: Upper/ lower abs, obliques, transverse abdominal. Secondary: glutes, hamstrings, lower back, chest, triceps, biceps. Now go , carve some abs!


Exercises

Set 1: 2 rounds
Ball Crunches
Ball Crunches
45 seconds
Oblique Ball Crunches
Oblique Ball Crunches
45 seconds
Ab Ball Raises
Ab Ball Raises
45 seconds
Sit Ups with Ball Zig Zags
Sit Ups with Ball Zig Zags
1 minute
Transition
Transition
10 seconds

Set 2: 2 rounds
Elbow Plank on Ball
Elbow Plank on Ball
30 seconds
Ball Mountain Climbers
Ball Mountain Climbers
30 seconds
Transition
Transition
10 seconds
Ball Balance FEET & HANDS OFF GROUND!
Ball Balance FEET & HANDS OFF GROUND!
45 seconds
Transition
Transition
10 seconds
Stability Ball Knee Tucks
Stability Ball Knee Tucks
30 seconds
Push Ups on Stability Ball
Push Ups on Stability Ball
45 seconds
Transition
Transition
10 seconds

Set 3: 2 rounds
Bridge on Ball
Bridge on Ball
30 seconds
Shoulder Stands with Ball
Shoulder Stands with Ball
30 seconds
Transition
Transition
10 seconds
Bridge with Heel Digs on Ball
Bridge with Heel Digs on Ball
30 seconds
Shoulder Stands with Ball
Shoulder Stands with Ball
30 seconds
Transition
Transition
10 seconds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
45 seconds
Shoulder Stands with Ball
Shoulder Stands with Ball
30 seconds
Rest
Rest
10 seconds

Set 4: 2 rounds
Ball Torso Rotations ( + Dumbbell Or Plate)
Weights: Moderate
Ball Torso Rotations ( + Dumbbell Or Plate)
45 seconds
Ball Pullover with Side Rotation (+ Dumbbell Or Plate)
Weights: Moderate
Ball Pullover with Side Rotation (+ Dumbbell Or Plate)
45 seconds
Rest
Rest
10 seconds

Set 5: 2 rounds
Ball Arch
Ball Arch
30 seconds
Ball Wheel
Ball Wheel
30 seconds
Rest
Rest
10 seconds


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