R.C Stability Ball Workout with Partner (abridged)
A) Balance Techniques (Alternate with Partner)
1) Seated 3 sets x 60 sec's
2) Prone Superman 3 sets x 60 sec's
3) Kneeling 3 sets x 60 sec's
B) Shock Holds (Alternate with Partner)
1) Between Arms 3 sets x 30 sec's
2) Between Legs 3 sets x 30 sec's
C) Core Work
1) Wide-Leg Sit-Up Pass 3 sets x 10 reps ea. with Ball + 30 sec's recovery
2) Reverse Leg Raises with Shared Ball 3 sets x 6 reps ea. leg + 30 sec's recovery
3) Back 2 Back Ball Exchange 3 sets x 10 ea. direction + 30 sec's recovery
D) 5 Circuits
1) Push-Ups on Ball x 10 reps (Hands or Feet on Ball)
2) Reverse Hypers x 10 reps
3) Supine Alternating Crunches x 10 ea. side
4) Supine Russian Twists x 10 ea. side
5) Recovery while Partner Completes Circuit
E) H.I.T.T. Cardio
- 20 to 30 minutes total
1) Seated 3 sets x 60 sec's
2) Prone Superman 3 sets x 60 sec's
3) Kneeling 3 sets x 60 sec's
B) Shock Holds (Alternate with Partner)
1) Between Arms 3 sets x 30 sec's
2) Between Legs 3 sets x 30 sec's
C) Core Work
1) Wide-Leg Sit-Up Pass 3 sets x 10 reps ea. with Ball + 30 sec's recovery
2) Reverse Leg Raises with Shared Ball 3 sets x 6 reps ea. leg + 30 sec's recovery
3) Back 2 Back Ball Exchange 3 sets x 10 ea. direction + 30 sec's recovery
D) 5 Circuits
1) Push-Ups on Ball x 10 reps (Hands or Feet on Ball)
2) Reverse Hypers x 10 reps
3) Supine Alternating Crunches x 10 ea. side
4) Supine Russian Twists x 10 ea. side
5) Recovery while Partner Completes Circuit
E) H.I.T.T. Cardio
- 20 to 30 minutes total