FIT FACTS
The Stability Ball – check out its many advantages outside of the gym.
Using the stability ball at work
Using the stability ball during pregnancy
Using the stability ball during labor (a demonstration).
SPRING WORKOUT
– With a bosu or pillow –
Duration: 35 min
Instructions: Go through three times with 2 min rest bw ea set. Try to stay on the top of the bosu for all the upper body exercises.
12 forward lunges
12 military press
12 squats
12 bent o/ row
1:00 jogging
12 bi curl
12ea leg alt. step-ups
12 punches
20 bosu cross o/
12 tricep o. extension
SUMMER WORKOUT
– The Ultimate Ab Workout –
Duration: 20 min
Equipment: swiss/stability ball
Instructions: Perform two sets of each exercise before moving onto the next exercise. Stretch your abs between exercises.
2 x 25 Swiss ball crunch (regular crunch on the ball)
2 x 15 knee tucks to push-up
2 x 8 ea side j-twists (same as knee tuck, but pull the ball into your side rather
than straight towards your chest. alternate sides)
2 x 10 pikes
2 x 20 ball roll-out
2 x 10 ea russian twists
2 x 15 reverse crunch
2 x 20 hip extensions
2 x 1:00 forward plank
FALL WORKOUT
– Interval Training –
Duration: 50 min
Equipment: set of dumbells and road or treadmill
Instructions: go through whole circuit once then repeat. Second time through do 2 min for toning instead of 1min.
1 min spilit jumps
2 min jog
1 min lunges w/ bi curl & press
2 min jog
1 min alt. step-ups
2 min jog
1 min rev. lunge w/ tri ext.
2 min jog
1 min. squat w/ for. raise
2 min jog
1 min plyo push-up (push-up and jump hands off floor in b/w)
2 min jog
2 min deadlift & press
2 min jog
WINTER WORKOUT
– Speed Circuit –
Duration: 30 min
Equipment: set of dumbells
Instructions: go through whole circuit without any rest between ea exercise. Take a 2min rest and then repeat 2 more times.
30 lateral hops (hop w both feet over the dumbells)
15 push-up row (in a push-up position: row one weight at a time and then psup)
50 jumps squats
15 arnold presses
50 pop squats
20 alternating hammer with bi curl
40 jump lunges
15 bent o/ row to tri extension
60 mtn climbers
MOMMY AND ME WORKOUT
COMING SOON!