Great overall body workout that you can do at the gym, at the track or even right outside your front door!
**10-1 push ups: do 10 push ups rest for 10 seconds then do 9, rest for 10, then do 8, rest for 10… until you get to 1
**10 -1 Squat/Hold: do 10 squats then hold for 10, do 9 squats, then hold for 9, do 8 squats, then hold for 8….until you get to 1
I used a 20 lb KB for the swings and twist and a 10 lb KB for the walk up downs and walk overhead hold
Need: stability ball and toning ball (mine is 6 lbs)
Plank-hold for one min with good form-don’t arch or round your back-form straight line from heels to head
Push ups with feet or legs on the ball as many as you can
Bridge hold or pulse for 20 sec or 20 slow reps up and down pushing your heels against the ball which is against the wall/couch/etc (something stable)….also your feet could be a little higher on the ball than mine are in the picture!
V hold with ball in between feet for as long as you can if you can’t do this yet then practice with no ball and knees bent
Small ball full overhead sit up-start lying down with ball behind you in your hands (as pictured) then come all the way up and over your head with ball while heels stay forced to the ground doing a full sit up-20 reps
Mt. Climbers pictured above-push small toning ball tight into the ground and bring each leg in holding core tight and alternating legs for 20 reps at a fast pace.
Leg lift-slowly lower your legs holding your core tight until feet and ball almost touch the ground then raise them again-repeat sequence 10 times.
Now you are done with round 1! Do as many rounds as you have time for but 2 rounds in 20 minutes would be awesome! Rest about 30 to 45 seconds between each exercise!
Works your entire body!
You are awesome!!