Stability Ball Bootcamp- 50 minutes
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Start off with a 5-7 minute warm up of your choice. I do the following circuits 3 times each, and then end with a core blast.
- Jacks and Dribbles: 30 jumping jacks, 30 seconds of football dribble (you can call out different challenges during this time like, 'Push up!' or 'Left', 'Right' or 'Jump!'
- Squat Kickouts (Front/Side): Squat front kick (right), squat side kick (right) repeat on left 8-12 reps on each side
- Frog Jumps: Holding the stability ball in your hands, jump up raising the ball above your head, and as you land touch the ball to the floor. Repeat for 30 seconds - 1 minute
- Hamstring Curls: Laying on the floor, hands at your sides, place your feet on top of the stability ball. Raise your hips off the ground. Keeping your hips raised, roll the ball in and out x 8-12 reps. For a challenge, have participants rest the arms on their chest or in the air. If they need even more of a challenge, have them cross on leg over the other and do half the curls on one leg and then switch to the other side.
- Side shuffles
- Pushups on the floor or on the stability ball. Can be performed on knees or on toes.
- High Knees x30-60 seconds
- Pullovers: Students balance with their upper back resting on the stability ball, knees bent at a 90 degree angle, feet on the floor. Have participants hold a weight above their shoulders, straight up above their chest. Slow and controlled, participants lower the weight back, arms straight, until the weight is in line with the rest of their body. At this point, keeping arms with a slight bend in them, participants pull the weight back to starting position. Repeat x8-12
- Shoulders: I have students do 4 reverse flys, 4 upright rows, 4 overhead presses. Then, 8 for the second set. And 12 reps each for the final set.
- Plank on ball
- Birddogs on ball
- Leg extensions with ball
- Supine bridge on ball
If you need any clarification for any of the moves, feel free to send me an email :) Have fun!
??? at 5:29 PM on Wednesday, February 24, 2010 EST.
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