Patti's Ball Sculpt

Had a great class today and wanted to share it! Thanks again for everyone's creative ideas. They really help me keep my classes motivated.

Equipment: Stability ball, 2 sets of weights (one for biceps, one for triceps/shoulders), dynaband

This is a one hour class. I use faster music (140 bpm) so each move is 4 counts (2 up, 2 down, unless noted otherwise). Begin with a 5 minute warmup. Stretch as you go, between every 2 sets or so, giving the heart rate a chance to come down.

Arms/Shoulders/Chest Work

• Bicep curls (heavy weights), seated on ball 16x
• 15 Pushups (quads/knees/feet on top of ball, wide stance with hands)
• Bicep curls, seated on ball. First set 3 counts up, 1 count down 8x, then hold isometrically with elbow at 90 degrees for 8 counts; second set 1 count up, 3 counts down 8x, isometric hold for 8 counts)
• 15 Pushups
• Preacher curls. Knees on floor, abdomen resting on ball, left arm resting on ball in front of you, right hand holding the weight with elbow on top of left hand and arm fully extended toward the floor 16x each side
• 15 Pushups
• Single arm tricep kickbacks (lighter weights). Knees on floor, laying with abdomen on top of ball, supporting arm resting on ball in front of you. 16x each side
• 10 Tricep pushups (quads/knees/feet on top of ball, hands in close so elbows brush the sides)
• Seated overhead tricep extensions 16x each side
• 10 Tricep pushups

Time to give the arms a little break. Lay on your back on the floor, ball between feet with legs extended up to the ceiling, arms out to the sides. Drop legs side to side, working the obliques. Modify to bent knees if anyone is feeling discomfort in the lower back.

• One arm angled front raise (lighter weights). Knees on the floor, abdomen laying on top of the ball, left arm either touching the floor in front of you for support or resting on the ball. Right arm is extended toward the floor, holding the weight palm down. Raise arm front and out on an angle to the right, then bring it back in 12x. Switch sides.
• Seated overhead press (heavy weights) 16x

Quad/Hamstring/Glute/Back Work

• Squat with good morning. Standing with ball between feet, weights in front of shoulders. Squat back and press back up, then bend forward from the hips with a flat back and recover. 16x
• Squats with overhead ball press. Standing with ball in hands, squat down while raising ball overhead 24x
• Crab walk. Dynaband around ankles, knees slightly bent, core engaged. Step to the right 4x, then to the left 4x, raising ball overhead with each step (that's one rep). 4 reps slow (2 counts for each step) then speed it to single counts for 4 reps. Repeat the sequence 2x.
• Hip lifts. Lay on your back on the floor with heels pressed into the top of the ball, knees bent. Raise hips up toward ceiling until thighs, hips and back are in a straight line, squeezing hamstrings and glutes at the top.
• Hamstring curls. On your back, knees bent with heels on top of ball, hips raised toward ceiling. Palms down at your side or elbows down with fingers raised toward ceiling. Extend legs out and pull them back in, keeping hamstrings, glutes and lower back squeezed. Make sure they keep their hips raised up!

Abdominal Work

• Crunch with ball. Laying on your back, knees bent with heels on floor, arms holding ball with elbows at 90 degrees so ball in resting on the floor over your head. With bent arms holding the ball, crunch the upper body up 24x.
• Heel drop. Keep arms extended overhead. Bring knees up to 90 degrees and drop heels down to barely touch the floor before crunching them back up. 24x
• Finally, combine the two. Heels & ball touch the floor, then crunch both sides up so knees and elbows touch. Drop back down to barely touch floor. 24x

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