Doris Cardio Ball # 9 , simple but fun !

1) Seated position on the ball. Make sure that your hips are a little higher than your knees:

Starting position: Sit a little forward on the ball with feet shoulder width apart and both hands on each side of ball.

• Heel touch right, left 8 times (16) Arms overhead (2) sides (2)
• Star jumping jack*** (4) kick right (2) kick left (2)
• Star jumping jack*** (4) kick right (2) kick left (2)
• Step touch right, left 8 times (16) Snap your fingers each side
• Lift and bounce (reverse squats), swinging arms front and back (16) (keep contact with the ball and both feet on floor)

2) Standing position:

• Left leg abduction*** 3 times (12) Hold ball against left thigh
• Shuffle right (4) Dribble twice
• Right leg abduction*** 3 times (12) Hold ball against right thigh
• Shuffle left (4) Dribble twice

• March (jog) forward right lead (4) Throw and catch
• Big squat right side (4) Swing the ball on left side
• March (jog) backward left lead (4) Throw and catch
• Big squat on left side (4) Swing the ball on right side
• Tap out right / left 8 times (16) Swing the ball from left to right thigh.

Please email me if you need more details. Hope you enjoy !

Doris St-Arnaud

Star jumping jack*** (4):

• Make a star (1) (arms out and up, heels out)
• Neutral (1) (starting position)
• Lift (1) (hands on ball)
• Neutral (1) (sit on ball)

Left leg abduction***: 4 counts move

• Step right foot out (1)
• Abduct left leg (1)
  (Holding the ball against left thigh just above the knee, add some resistance. Abduct right arm)
• Left foot down (1)
• Right foot in, close to left foot (1)

Right leg abduction***: Same as above.

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