Give yourself a 10 -15 minute warm up before beginning these workouts. Try the arm workout one day, then the leg workout a day or two later. Try 3 sets of 12 – 15 or 4 sets of 10-12.
Chest press
Lie on your stability with your neck and shoulders resting on your ball and your hips lifted in a bridge. Hold dumb bells in your hands.
INHALE: prepare, arms are in line with the chest
EXHALE: press the dumb bells up toward the ceiling
Overhead Press
Sit on a stability ball or bench with feet hip distance apart. Hold dumbbells in your hands, 3-5 pounds is fine. Bring arms up so there is a 90-degree angle at the elbow.
EXHALE: Reach dumbbells over your head so they meet right above your head, keeping shoulders down
INHALE: Return to starting position
Bent Row with Band
You will need a resistance band with or without handles. Stand with your feet hip distance apart. Place one end of the band under your left foot and the other end of the band in your left hand. Hinge forward at the hips, lifting the right leg while keeping the chest up high.
INHALE: lower the left hand toward the floor, about in line with your chest
EXHALE: reach the left elbow up to the ceiling until your left hand is about in line with your left rib cage, keep the elbows close to the body, no chicken wings.
If you are not feeling challenged, increase the resistance by choking up on the band.
Repeat 15 times and switch sides.
Tricep Push back with band
Attach one end of your band to a door handle or bar. Use the same starting position as the previous exercise, keeping both feet on the floor. Keep the left elbow locked in at your side ribs.
INHALE: bring your left hand up to your left shoulder
EXHALE: keeping your elbow close to your side, press the left hand and lower arm only, back toward the wall behind you.
Repeat 15 times and switch sides.
Back Extensions
Lie on your belly with stability ball against your pubic bone. Bring your hands up to your head as if to do a crunch.
INHALE: reach torso down toward the floor rounding around the ball
EXHALE: return to starting position, keeping pubic bone pressed into the ball and legs active.
Finish with 3 sets of 10 pushups, 3 sets of 25 crunches, and 3 sets of 15 reverse crunches.
Lower Body Burn
On a different day, try this lower body workout. Again 3 sets of 12 – 15 or 4 sets of 10 – 12.
Wall Squats
Stand with feet hip distance apart with stability ball at your lower back. Place a small ball or towel roll between your knees. Don’t let it fall out.
INHALE: squat down to the floor.
EXHALE: press through your feet and come to stand.
Keep a tight squeeze on the little ball at all times. To make this more challenging, pause at the bottom for a count of 3.
Sumo Squats
Stand against the wall with your stability ball at the small of your back.
Bring about 3-4 feet between your feet, and turn them out to 45 degree angle.
Be sure you are far enough away from the wall, so knees do not come over ankles.
INHALE: squat down toward floor, keep pubic bone pressed forward, do not round around ball.
EXHALE: come to stand, do not lock the knees.
To make this more challenging, hold at the bottom for a count of 3.
Birds
Stand with a ball about waist height, feet hip distance apart.
Keep knees slightly bent.
Stand on one leg, knee soft, flex other foot.
INHALE: hinge forward from the hips as outside foot comes up to ceiling. Tap the ball on the floor.
EXHALE: come up
Keep chest high and shoulders together. Switch sides.
Front Lunges
Stand with feet hip distance apart.
INHALE: step forward into lunge leading with your heel
EXHALE: return to standing with feet hip distance apart, return arms to sides
Repeat and switch sides. To make this more challenging, add dumb bells to your hands.
Side lying leg raise
Lay on your right side with your knees bent. Bring your right elbow directly under your right shoulder. Create a straight line between your shoulders and your knees. Keep pressing your pubic bone forward.
EXHALE: reach your hips up to the ceiling (if you feel pressure in your shoulder, bring your elbow closer to your right hip)
INHALE: lower back to the floor, just tapping, then repeat.
Switch sides. To make this more challenging, keep the hips lifted and raise and lower the top leg.