"On The Ball" Sculpting Class

Thanks to everyone for a great site!

This routine uses weights and a stability ball

Warmup -

• Bounce on ball
• Sitting on ball stretch triceps
• Stretch calves (heel up)
• Palms to floor (reach out) still sitting this whole time
• Walk arms to one side then to the other
• Back to center and roll up

Routine -

• Squats - holding ball
• Sitting on ball - tricep extension (arms above head)
• Shoulder press sitting on ball (push arms up, down to shoulder level and back up)
• Ab crunches - shoulders & butt on ball (feet closer the harder it is) basic crunches
• Hamstring press - laying on back, feet on the ball (lift butt up and down)
• Seated back extension (lower back) - sitting on ball, take chest down to knees and back up (arms behind back)
• Bent over row (upper back) - sitting on ball (feet close) weights to floor and pull up - chest stays down
• Bicep curl - sitting on ball (arms slightly angled out)
• Push ups - laying on ball (the farther forward you are the harder) - start with the ball at the thigh level
• Drape - laying on ball (let all your weight just lay on the ball) trying to have the bulk of your body weight on the ball and not the floor - excellent stretch

Cooldown -

• Roll ball forward (you are on your knees)
• Relax head & neck
• Roll ball to one side (sink body down in)
• Other side
• Round up center
• Shoulder rolls back

HOPE YOU ENJOY! This is usually a 45 minute class, but depending on how many reps you do, you could make it an hour :) Or add some wall sits with the ball behind your back - that is awesome for the legs and feels great on the back.

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