Have a Ball! (and a BOSU, and a couple of disks, and...)

Here is last week's Have A Ball class. Mostly toning with a few cardio drills thrown in for variety.

Equipment needed (per person): Ball, BOSU, gliding disks, body bar, mat

For each segment, we did legs, then core, then upper body. I tried to vary the tempo (down two, up two for 16, then 8 at tempo, etc.) whenever possible. I didn't use a stopwatch or anything for these; just kinda went with how it felt and when it was time to move on.

• BOSU squat (squat on top of BOSU)
• Deadlift with BOSU and bar (standing on BOSU)
• Bentover row with BOSU and bar (standing on BOSU)

• Side squat with ball and disks (feet on disks, slide out to the side in a big squat and touch the stability ball to the floor in front)
• Tuck with disks (plank position, feet on disks, slide knees into chest)
• Chest press with ball and bar

• Split squat with ball (add a twist) (lunge position, squat down and up, then add a twist from the ribcage up so it's down, twist right, center, up, then down, twist left, center, up)
• Back extension with ball
• Dips on the ball

• Curtsey lunge with ball (touch ball to floor on each curtsey)
• Mountain climber with BOSU and disks (plank position with hands on BOSU and feet on disks, "run" your feet in and bring alternating knees to chest)
• Bicep curls with BOSU and bar (standing on BOSU)

• Ham curl with ball
• Ball bridge (add leg circles) (supine with feet on ball, lift hips up and keep body straight, then lift one leg up to the ceiling and do Pilates leg circles, maintaining that bridge position)
• Delt raise with BOSU and bar (stand on BOSU)

• Plie with ball (keep ball overhead, shoulders relaxed, then start to add an alternating side bend: down, bend right, center, up, etc...)
• BOSU jacks with disks (plank position, hands on BOSU and feet on disks, jack your legs out and in)
• Dips with BOSU and bar (bar on top of BOSU dome, hold onto bar and dip)

BIG stretch at the finish. I also added some stretches after certain exercises when I felt it was necessary. I was s.o.r.e. for 3 days after this workout! A good sore, of course. :)

GG

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