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Description

This program is designed to help increase lean muscle mass and definition, while burning fat by adding external resistance (ie dumbbells, medicine balls). Performing exercises with or on the stability ball is a great for stabilization, core strength, balance and coordination. Complete exercises in circuit fashion, resting as designated or as needed, for a 30 minute total body workout. Warm up with basic sun salutations or you can do 3-5 minutes of walking or marching in place as another option.


Exercises

Set 1: 5 rounds
Basic Sun Salutation
Basic Sun Salutation
15 seconds
Transition
Transition
10 seconds

Set 2: 1 round
Twisting Lunges
Twisting Lunges
1 minute
Transition
Transition
5 seconds
Medicine Ball Side Step Squat to Press
Medicine Ball Side Step Squat to Press
1 minute
Transition
Transition
5 seconds
Medicine Ball Reverse Lunges with Overhead press
Medicine Ball Reverse Lunges with Overhead press
1 minute
Transition
Transition
5 seconds
Mountain Climbers
Mountain Climbers
1 minute
Rest
Rest
15 seconds
Transition
Transition
5 seconds
Glute Twist Lunges (w medicine ball-optional)
Glute Twist Lunges (w medicine ball-optional)
1 minute
Transition
Transition
5 seconds
Push-Ups with Leg Lifts
Push-Ups with Leg Lifts
1 minute
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
Transition
Transition
5 seconds
Dumbbell Side Lunges with Hammer Curls
Weights: Moderate
Dumbbell Side Lunges with Hammer Curls
1 minute
Transition
Transition
5 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
1 minute
Rest
Rest
15 seconds
Tricep Dips
Tricep Dips
1 minute
Rest
Rest
1 minute

Set 3: 1 round
Wall Ball Squats
Wall Ball Squats
1 minute
Transition
Transition
5 seconds
Stability Ball Knee Tucks
Stability Ball Knee Tucks
1 minute
Transition
Transition
5 seconds
Stability Ball Dumbbell Flys
Stability Ball Dumbbell Flys
1 minute
Transition
Transition
5 seconds
Bridge on Ball
Bridge on Ball
1 minute
Transition
Transition
5 seconds
Reverse Crunch with Ball
Reverse Crunch with Ball
1 minute
Transition
Transition
5 seconds
Back Extension on Ball
Back Extension on Ball
1 minute
Transition
Transition
5 seconds
Medicine Ball Pullovers on Stability Ball
Weights: Moderate
Medicine Ball Pullovers on Stability Ball
1 minute
Transition
Transition
5 seconds
Ball Foot to Hand Pass
Ball Foot to Hand Pass
1 minute
Rest
Rest
1 minute

Set 4: 1 round
Thread the Needle Stretch
Thread the Needle Stretch
15 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
15 seconds
Lying Spinal Twist
Lying Spinal Twist
15 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
15 seconds
Child's Pose
Child's Pose
10 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
10 seconds
Extended Child's Pose
Extended Child's Pose
10 seconds
Cat Cow
Cat Cow
10 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
15 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
15 seconds
Quad Stretches
Quad Stretches
15 seconds


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