R.C. Stability Ball Workout with Dumbbells
A) 5 Dumbbell Circuits
1) Wall Squat with Dumbbells (or Single Leg without Weight) x 12 reps ( or 6 reps single leg)
2) Standing Alternating Upright Rows x 8 ea. arm
3) Seated (on Ball) Alternating Shoulder Presses x 8 ea. arm
4) Bulgarian Split Squat (with back foot on Ball) x 8 ea. arm
5) Bent Over (No Ball) Alternating Rows x 8 ea. arm
6) Supine (on Ball) Alternating Chest Presses x 8 ea. arm
7) Supine Single Leg Hip Lifts x 8 ea. leg
8) Seated (on Ball) Alternating Bicep Curls x 8 ea. arm
9) Seated (on Ball) Alternating Triceps Extensions x 8 ea. arm
10) Recovery x 90 sec's
B) 5 Stability Ball Core Circuits
1) Ball Sit-Up Exchange (Pass from Hands to Feet and Reverse) x 10 reps
2) Supine Bicycles x 10 ea. side
3) Supine Alternating Crunches x 10 ea. side
4) Prone Alternating Super Mans (Opposite Arm and Leg Full Extended) x 10 ea. side
5) Supine Straight Arm Twists x 10 ea. side
6) Recovery x 60 sec's
C) 5 Consecutive Cardio Circuits
1) Dumbbell Swings (Top exchange ea. rep or single for 30 sec's) x 60 sec's
2) Standing Alternating Knee Raises (Knee to Opposite Shoulder) x 60 sec's
3) Jump Rope (Low & Fast) x 60 sec's
4) Jumping Jacks (Low & Fast) x 60 sec's
1) Wall Squat with Dumbbells (or Single Leg without Weight) x 12 reps ( or 6 reps single leg)
2) Standing Alternating Upright Rows x 8 ea. arm
3) Seated (on Ball) Alternating Shoulder Presses x 8 ea. arm
4) Bulgarian Split Squat (with back foot on Ball) x 8 ea. arm
5) Bent Over (No Ball) Alternating Rows x 8 ea. arm
6) Supine (on Ball) Alternating Chest Presses x 8 ea. arm
7) Supine Single Leg Hip Lifts x 8 ea. leg
8) Seated (on Ball) Alternating Bicep Curls x 8 ea. arm
9) Seated (on Ball) Alternating Triceps Extensions x 8 ea. arm
10) Recovery x 90 sec's
B) 5 Stability Ball Core Circuits
1) Ball Sit-Up Exchange (Pass from Hands to Feet and Reverse) x 10 reps
2) Supine Bicycles x 10 ea. side
3) Supine Alternating Crunches x 10 ea. side
4) Prone Alternating Super Mans (Opposite Arm and Leg Full Extended) x 10 ea. side
5) Supine Straight Arm Twists x 10 ea. side
6) Recovery x 60 sec's
C) 5 Consecutive Cardio Circuits
1) Dumbbell Swings (Top exchange ea. rep or single for 30 sec's) x 60 sec's
2) Standing Alternating Knee Raises (Knee to Opposite Shoulder) x 60 sec's
3) Jump Rope (Low & Fast) x 60 sec's
4) Jumping Jacks (Low & Fast) x 60 sec's