Have a Ball!

I teach a class called Have a Ball every week. It's mostly toning with some cardio intervals thrown in once in a while (not every week). The class indicated to me when I started the class that they'd rather have the conditioning/toning stuff than the cardio, so I modified accordingly!

Here's the class we did last night. The basic premise was that we did 3 sets of each exercise, followed by 1 minute of jacks. Then onto the next exercise.

Equipment needed: a stability ball, a BOSU, and 2 sets of dumbbells (one heavier, one lighter)

Warmup using the BOSU (march in place, toe taps on the BOSU, march on top of the BOSU, jacks to change lead leg, same thing leading left, etc.)

• Squats on the BOSU (1 set with no weights, then 1 set with a heavy weight in the right hand, then 1 set with the heavy weight in the left hand)
• 1 Minute jacks
• Back extensions prone on the stability ball (1 set with hands behind lower back, 1 set with hands behind ears and elbows bent, 1 set with arms extended in front)
• 1 Minute jacks
• Alternate lunges onto the BOSU (same as the squats -- no weight on first set, then 1 heavy dumbbell in the right hand, then in the left hand)
• 1 Minute jacks, but this time bounce the ball one time per jack
• Chest press (first and third set are "normal" with heavier weights, ball under the shoulders and head, use the core and glute muscles to hold the hips up so your torso is parallel to the floor, second set let the hips drop to do incline presses)
• 1 Minute jacks
• Bicep curls sitting on the BOSU, leaning back to engage the abs (first and third set with palms up, second set with palms in to do hammer curls)
• 1 Minute jacks, crisscrossing the feet
• Plies (first set with the ball on the floor in front of you, resting the fingers lightly on the ball, second set holding the ball into your chest/ribs, third set with the ball overhead and add a side bend (down, bend right, center, up, then down, bend left, center, up))
• 1 Minute double jacks (out out, in in) with a double ball bounce on each jack
• Tricep dips -- oh yes! three sets of dips on the ball! (first set tempo, second set halftime (2 counts down, 2 counts up), third set pulse)
• 1 Minute jacks
• 3 Planks (first one with feet on ball for 45 seconds, second one with feet on ball for 45 seconds but lift each leg up and hold for 10 seconds at some point during the hold, third set with feet on the ball and hands on the BOSU, dome side down)
• Stretch and go home

GG

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