An 8 Exercise – Full Body Workout
demonstrated by: Tracy Brignola, Title Boxing
Do each exercise without a break, take a 1 to 2 minute break and repeat 1 or 2 more times. Be sure to warm up before you begin the circuit and stretch and cool down when you are finished. Remember stay hydrated.
Chest Press
Lie with head & shoulders on the stability ball & feet hips distance apart on floor, keeping shoulders, hips and knees in a straight line, hold dumbbells with an overhand grip & palms facing away from you, arms extended toward the ceiling. Contract abdominals & lower dumbbells until upper arms are parallel to floor keeping elbows out & bent to a 90-degree angle or less. Exhale & press dumbbells back up to complete 1 rep. Do 12 to 15 reps.
works the chest, triceps & core
Row
Stand with right hand on stability ball, feet hips distance apart, upper body bend to 90 degrees, back flat & abdominals tight. Hold dumbbell with left arm extended toward floor, palm facing the body. Exhale & pull dumbbell up using back muscles keeping elbow close to the body & pointing toward the ceiling, extend arm back down to complete 1 rep. Do 12 to 15 reps and repeat on other side.
works the back, biceps & core
Squat and Front Raise
Stand w/ feet shoulder distance apart, knees soft, toes pointed slightly out & abdominals tight
Hold stability ball with both hands in front of your body, look straight ahead & squat down as far as possible keeping knees over ankles & arms by your side, exhale and simultaneously straighten legs to return to standing position while lifting stability ball over head. Do 10 to 15 reps.
works the legs, shoulders & core
Lateral Raise
Sit on stability ball with feet hips distance apart on floor, chest lifted, back flat & abdominals tight. Hold dumbbells with arms hanging down at your sides with palms facing your body. Exhale & raise dumbbells up to shoulder height, reverse direction and return to starting position to complete 1 rep. Do 12 to 15 reps.
works the shoulders & core
Hamstring Rolls
Lie on back on floor with heels on stability ball, contract abdominals and lift hips off the floor so shoulders, hips, knees and ankles are in a straight line and parallel to floor. Use your hamstrings to bend your knees and roll the ball toward your body until your knees, hips and shoulders are in a straight line, extend knees back to starting positions to complete 1 rep. Do 10 to 12 reps.
works the glutes, hamstrings & core
Biceps Curl
Begin in a modified plank position w/ chest & back of the arms supported on stability ball, feet wider than hips distance apart on floor, body in a straight line, abdominals tight. Hold dumbbells w/ an under hand grip, palms facing forward, arms extended w/ soft elbows. Exhale & flex elbows to raise dumbbells to shoulder height, reverse direction & return to starting position to complete 1 rep. Do 12 to 15 reps.
works the biceps & core
French Press / Skull Crusher
Lie w/ head & shoulders on stability ball & feet hips distance apart on floor, keep shoulders, hips and knees in a straight line & abdominals tight. Hold dumbbells w/ palms facing each other, hands shoulder width apart, arms extended toward ceiling w/ dumbbells over shoulders, flex elbows until dumbbells until are next to your ears & forearms are parallel to floor, exhale & extend elbows to complete 1 rep. Do 12 to 15 reps.
works the triceps & core
Roll & Crunch
Lie face up with heels hip distance apart on top of stability ball & fingertips on back of head with elbows back, contract abdominal muscles, flatten low back, keep neck and chin in a neutral position. Exhale & simultaneously lift shoulders up as high as you can shortening the torso while rolling the stability ball toward your body, lower back down keeping shoulders off the mat while rolling the ball back to starting position to complete 1 rep. Do 10 to 12 reps.
works the abdominals & core