Doris "BALL CIRCUIT TRAINING"

This is a Ball pattern from www.turnstep.com. (pattern 10223)

BALL CIRCUIT TRAINING completely done with an exercise ball or a fitball or a physioball as you may call it. It is a 55 minutes class.

Warm-up for 5-8 minutes and then, alternate those 4 aerobic intervals twice with those 8 toning intervals (about 2.5 minutes each).

AEROBIC INTERVALS: sitting position, about 2.5 minutes each. Just make sure to sit in the middle of the ball with your back straight, knees directly above heels and feet/knees about shoulder width apart.

Aerobic interval #1 and 5: twice

Aerobic interval #2 and 6: 4 times

Aerobic interval # 3 and 7: 4 times

(This one was borrowed from this site)

Aerobic interval # 4 and 8: 4 times

Lifting*** is: Like doing a reverse squat, lifting seat instead of bouncing. Great quadricep exercise.

Jumping-jack*** is: Heels shoot out with arms up (1), then in with arms reaching for ball to spot (2), lift your seat and lower (3-4)

Heel scoot*** is: Shoot heels out in front of you and plant in place as arms reach overhead (1) then, lower to toes bending forward (1), lift seat and roll the ball forward behind your knees with hands and sit (2)

Toning interval #1:

Supine incline position bicep curls with dumbbells or body bar:

Both elbows are anchored against the ball each side of trunk with a supinated hand position.

Toning interval #2:

Side lying on the ball hip abduction: no equipment, or with dumbbells or body bar.

Toning interval #3:

Supine bridge position (Ball is under head and shoulders) tricep press with dummbells or medecine ball or body bar:

Extend the arms and stack dumbbells or bar or medicine ball directly over shoulders. Allow equipment to drop backward as you slowly flex elbows. Return to starting position.

Toning interval #4:

Side lying on a mat with upper foot resting on the ball hip adduction: no equipment necessary.

Toning interval #5:

Supine bridge position (Ball is under head and shoulders) Lat Pull with dumbbells or medecine ball or body bar:

Extend the arms and stack dumbbells or bar or medecine ball directly over shoulders. Allow equipment to drop backward as you slowly lower the arms toward back wall and floor. Return to starting position.

Toning interval #6:

Supine position trunk curls with medecine ball or dumbbells:

Lie face up on the exercise ball. Hold a medicine ball or dumbbells in both hands and drop over the ball so your back is supported by it. Bend your arms and extend them behind you. Slowly raise your upper back off the ball and bring the medicine ball or dumbbells to your thighs. Release and repeat.

Toning interval #7:

Prone position opposition arm/leg raise: Hamstring and lower back.

Toning interval #8:

Side lying on the ball position lateral flexions (obliques).

If you have any question, email me :)

Your french canadian friend...



Added by Doris St-Arnaud at 11:12 PM on Saturday, October 6, 2001 EDT. Add to favorites (view favorites)
(Email: doris@darkrealms.net)
From: Montreal, Quebec (Canada)
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