This workout involves a yoga ball and a set of dumbbells (5-8 lbs). Most exercises can be modified if you don't have a ball, HOWEVER, if there is one piece of equipment that is cheap and versatile, it's one of these balls. You can get them at Target, Walmart, etc. I'm just sayin', I know the economy blows and you need to mortgage your home for a tank of gas, but dig around in your couch cushions, or ask around and see if someone has one you can borrow, it is SO worth it, and still WAY cheaper than a gym membership, and let's not forget you have ME--and I am also free--how lucky are you, right??? As for the dumbbells, I can almost guarantee SOMEONE you know has a set they don't use, if not, improvise and use a couple of cans of food from the pantry or some full bottles of water. I have given you a range of repetitions and times for these exercises so you can adjust it to your fitness ablility and the size weights you are using. Again, this workout is designed to be done with each exercise in quick succession, and ideally you should run though all the exercises at least twice, but do what you can with the time you have, K??? Make sure you read everything through first so you don't waste time trying to figure out what you are doing, I posted a quick list of the exercises at the bottom for quick reference once you know the moves. There are a few without pictures, so make sure you don't skip over them accidentally (I know you'd never intentionally skip my exercises, correct?)
WARM IT UP:
50 SQUATS in fast succession--get your heart pumpin'
50 ALTERNATING LUNGES (25 each side) -quit cryin' and do it.
RUN IN PLACE FOR 2 MINUTES
WORK IT OUT:
20-25 'GOOD MORNINGS' ON BALL- Lay on your stomach on the ball, placing the ball under your hips. You can brace your feet against a wall if you need to. Lift your upper body until you are straight, but not arching. Say 'Good Morning!' with a giant smile on your face (optional). Lower back down bringing your upper body toward the floor and repeat 25 times.
12-15 SUMO JUMPS- Stand holding the ball with your feet wider than hip width apart, toes pointing OUT. bend your knees (knees should NOT go over toes, if they do your feet aren't far enough apart!) until thighs are paralell to the floor. As you bend, lower the ball (don't bend forward) and 'tap' it on the floor. Now JUMP up, bringing the ball over your head and springing up OFF THE FLOOR! Keep your feet wide so that as soon as you land you can begin to lower back down into the squat.
20-25 FITNESS BALL PUSH UPS- Rest your legs on the ball, somewhere between your knees and ankles. The closer to your ankles you are, the harder this exercise will be. Place your hands under your shoulders on the floor and do 25 push ups. Keep your abs tight to support your back, don't arch. Tight abs will keep you stable as you balance on the ball.
RUN IN PLACE w/ BALL OVERHEAD- uh...pretty self explanatory. Hold the ball over your head and run in place for 1-2 minutes. Try to kick your booty with your feet as you run. (I figured you could do without a photo on this one!)
20 -25 TRICEP "SKULL CRUSHERS" ON BALL- Lay on the ball, the ball should be under your upper back and shoulders. Keep your booty pressed to the sky, back flat, don't leg your rear sag toward the floor! With a dumbbell in each hand, extend arms straight in the air, palms facing each other. Slowly bend elbows and lower the dumbbells toward your head, then straighten back to start. The only motion is in the elbow!
BALL JOG- Sit on the ball, lift knees one at a time while bouncing on the ball for 1-2 minutes, like jogging, only while sitting. (Almost impossible to capture this in a still photo, so I didn't...)
12-15 HAMSTRING CURLS- Lay on your back with the heels of your feet on the top of the ball, legs straight. Lift your booty off the floor by pressing heels into the ball, then slowly bend your knees and pull the ball toward your rear. SLOWLY straighten legs back to start. Keep abs tight throughout for balance. Repeat 12-15 times WITHOUT LOWERING YOUR REAR END IN BETWEEN REPETITIONS! These curls are meant to be done slow and controlled, do not whip through the reps, you will only be cheating yourself, and if you're gonna do it, you may as well do it right, no???
12-15 LEG RAISES- Lay on your back, legs straight, ball between your feet. Put your hands under your hips for support if you'd like. Lift your legs while squeezing the ball until legs are straight in the air, then slowly lower until the ball BARELY touches the ground, then repeat. Keep your abs tight and press your back into the floor and keep your legs as straight as possible.
12-15 BALL TWISTS- Sit on the floor, legs in front of you, knees bent, holding the ball. Lean back until you feel your abs engage (tighten), then lean back a leetle more. Hold the ball in front of you and then slooooowly, twist your upper body to the right, tapping the ball on the floor to your right, then twist sloooooowly to the left, tapping the ball on the left side--that makes 1 repetition. Use your obliques (you know, the muscles under your love handles...yes, those.) to twist your body and make sure you stay leaning back. If it's easier for you to count each rep (twist right=1, twist left=2), go for it, just make sure you do twice as many! It's all about the speed (or lack thereof) here people, you should be able to count to AT LEAST 6 as you twist to EACH side.
At this point you can either stay on the floor, continue to cool down and stretch...OR...if you want to make me SUPER-DE-DUPER proud (or if you are keenly aware that swimsuit season is looming, which it TOTALLY is...) Then you can repeat the sequence from the beginning (minus the warm up) 1-2 more times. THEN you may stretch....and then post that you love me.....or not...
Here's the quickie list:
WARM UP-
50 SQUATS
50 ALTERNATING LUNGES
2 MIN. RUN IN PLACE
WORKOUT-
20-25 Good Mornings (low back raises) on ball
12-15 Sumo Jumps with ball
20-25 Push ups on ball
Run in Place with ball overhead 1-2 mins.
20-25 Skull Crushers (triceps) on ball
Ball Jog 1-2 mins
12-15 Hamstring Curls on ball
12-15 Leg Raises with ball
12-15 Ball Twists
