Disco Ball Party

Hey, I teach senior classes and we often use Stability Balls. My youngest participants is 45 and the eldest 82. It's quite a challenge to make it suitable for all ages. The following type of class is always a winner : seated cardio and great to train coordination and memory.

I started without a ball with some standing aerobic moves to warm up :

• March on the spot and do shoulder hugs (up, down together, alternating, rolling backwards, forwards)
• March 8 to the front
• March 8 backwards
• Add arms: both arms in the air marching front, out to the side marching back.
• Step touch (arms 1x frontal up and down = 4 counts)
• Double step touch and back (same arms)
• Step hamcurls (crosscoordinated toe/heel touch)
• Add on: double step and back (8 counts)+ step hamcurl (8 counts)
• Add march front and back : double step and back (8 counts)+ step hamcurl (8 counts)+ march front and back (16 counts)
• End with alternating heel digs in front on tempo, half tempo and stretch

Ball segment : Seated, slightly bouncing

This is the final combo; I taught first arm and leg movements apart and then if necessary together; start with 32 counts, break down to 16, 8 or 4 if needed; teach a new movement, break down and add on : move 1 + Move 2 + move 3 etc...

• 4x Alternating heel digs (handclap from right to left (8 counts)
• 4x Both arms up in the air (8 counts)
• 4x Alternating extend and bend legs (16 counts)

• 2x Hiproll to the right (8 counts)
• 4x Alternating knee ups (right,left,right,left 8 counts)
• 2x Hiprolls to the left (8 counts)
• 4x Alternating knee ups (left,right,left,right 8 counts)

• Jump both feet to wide open stance and bounce out (8 counts)
• Roll arm in front and bend over (boxing bag 8 counts)
• Roll arms in front up in the air (8 counts)
• Jump feet back together and bounce out (8 counts)

• Roll arms to the right and bend over to the right (8 counts)
• Roll arms to the left and bent over to the left (8 counts)
• Jump both feet to wide open stance and bounce out (8 counts)
• Alternating shoulders in and bend over (8 counts)
• Long arms, handpalms back, push backwards and come to sitting position (8 counts)
• Jump feet back together and bounce out (8 counts)
• Bounce and clap hands 4x (8 counts)
• Bounce out, hand on thighs and restart from the beginning

I used Disco Music Bee Gees, 32 counts mix

End with abdo feet on ball and stretch

Have fun

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