Now that you know the ball basics from Part One and have focused on your core in Part Two, in this workout we will cover the total body workout and basically help you tone up from head to toe!
Don’t forget to properly warm up for 5-10 minutes before performing these exercises. You may try this routine by performing each exercise one at a time, then move to the next exercise or you may try it like a circuit and link each exercise together for one set. Do three sets of 10.
The Workout
Chest press (works chest, triceps, anterior delts)—start in the supine position on the ball. With a dumbbell in each hand, press the dumbbells straight up towards the ceiling. Slowly bend the elbows and lower the dumbbells to chest level. Repeat.
Kneeling row (works back, biceps)—start on your knees, resting your abdomen on the ball with your arms hanging down. Raise the dumbbells up to chest level with your elbows out, keeping your back straight and head in a neutral position.
Seated forward raise (works anterior delts)—hold the dumbbells in each hand. Raise one arm up to shoulder level. Pause. Return to the starting position. Repeat for each arm.
Alternating bicep curl (works biceps)—start with a hammer grip for the dumbbell and your arms by your sides. As you curl the right arm up, slightly twist your hand to an undergrip position all the way to the shoulder. Slowly lower. Repeat with the left arm.
One arm tricep extension (works triceps)—lean forward with your right hand on your right knee. Holding your dumbbell in your left hand, move your left arm behind you keeping the elbow straight. Now, bend the elbow with the dumbbell facing the floor. Raise it back up, keeping your shoulders still. Repeat.
Sitting knee extension (works quads)—sit on ball. Straighten your right knee while using your left leg to balance. Hold for two seconds. Repeat on both legs. You can add difficulty by using cuff weights around your ankles.
Bent knee hip extension (works hamstrings, core)—lie on your back on the floor with your heels on the ball and arms on the floor. Keeping your legs bent, push your heels into the ball and lift your hips off the floor. Hold for two seconds. Repeat.
Reverse crunch (works abs) —lie on the floor with your palms on the floor. Place your legs on the ball. Grab the ball between your feet and your thighs, and curl the ball towards you. Lower it to the starting position. Repeat.
