#physioball workout

Physioball Workout: A little space and one physioball needed…

Superset Physioball Push-Ups and Plank.

Physioball Push-Ups (Hands on Ball)

Assume Push-Up position with hands on physioball

Perform Push-Up; keep core tight

Repeat for specified reps

Sets/Reps: 3×10

Physioball Plank (Forearms on Ball)

Assume plank position with forearms on physioball

Push physioball with forearms to roll forward two to three inches

Pull physioball with forearms to roll backward two to three inches

Repeat for specified reps

Sets/Reps: 3×10 each direction

Physioball Rear-Foot-Elevated Split-Squat

Stand in lunge or stride position with back foot on physioball

Bend front knee to lower into lunge position until thigh is parallel to ground; keep front knee behind toes

Extend hip and knee to drive up to start position; repeat for specified reps

Perform set with opposite leg

Sets/Reps: 3×10 each leg

Physioball Glute Bridge

Lie on back with feet on physioball

Extend hips to raise body into straight line so only shoulder blades touch floor

Hold position for specified time

I hope you've been enjoying the fantastic little workout I put together for you a couple weeks ago and have been keeping up with the progressions. Remember, progression is key! That is how you can track your results, get stronger, and perfect your skills.

We're now on Week 3 of the Christmas/New Year's workout, which will actually be the last week. Next week I'll post another video for you to follow along with. (And you can once again giggle at me trying to keep up with my own routine while 26 weeks prego!) For this week, we're going to kick it up once again. I'm adding in some cardio moves to get your heart rate way up, get the sweat pouring and ramp up that metabolism. The video won't show the cardio part, but you can still watch the video to learn how to do the strength maneuvers. Be sure to watch the dynamic warm-up video, too. I haven't changed anything on that.

Watch your dynamic warm-up video here.

Watch the full workout video here.

The details of the workout are below:

Workout of the Week: 1/7/13

Dynamic Warm-Up: I posted the link above, but you can watch the full video here, to see the whole demonstration again.

Perform 10 reps of each movement.

Leg swings: forward/back, side/side

Prisoner squats

Side split squats

Inchworm

Tall plank with hip abduction

Leg cradles

Single leg dead lift with forward reach

Lateral skater hops

The Workout: Follow along with the full video here. You will need a physioball and two dumbbells (10-25#’s). Use the same weight that you did last week, which should have been slightly heavier than the first week.

Circuit One: Perform 10 reps of each exercise. Perform this circuit 3 times through. (Take note of the cardio moves thrown in here. Always progressing!)

Physioball plank roll-outs (or just perform a plank if too difficult)

High knee jogging (20 seconds)

Physioball bridges and hamstring curls

Jumping jacks (20 seconds)

Physioball push-ups

Lateral high knee jogging (same as high knee jogging above, but move sideways as you go, pretending your going sideways through agility hurdles) (20 seconds back & forth covering about 5 yards)

Physioball tall plank w/ hip flexion (or called mountain climbers)

Rest 2:00 then repeat...

Circuit Two: Perform 10 reps of each exercise. Perform this circuit 2-3 times through. (Try to do all the cardio moves too. Challenge yourself!)

Squat thrust plus lunges

Prisoner squat jumps (watch the video here) (10 reps)

Bent-over rows

Jumping jacks (20 reps)

Squat with overhead press (slightly different than my other squat with overhead press, so make sure you watch the video.)

Sprint strides ( watch the video here) (20 reps)

Rest 2:00 then repeat

When you're finished, peel yourself off the floor, mop up your sweat, perform the following cool down and have a big 'ol protein smoothie!

Cool-down: Foam roll all your major muscle groups to deter excessive soreness and encourage quicker recovery. After you have foam rolled for about 5 minutes, perform the following stretches, holding each individual stretch for 30 seconds.

Doorway lower body stretches

Kneeling quad stretch

Doorway upper body stretches

Last week, for Christmas, I put together a video for you of a simple routine that will challenge you in new ways. It only uses a physioball and two dumbbells. (I have talked to so many people that NEVER use their exercise ball. It sits in the corner of their bedroom, only to be utilized as the occasional desk chair, in hopes that by sitting on it at your desk you'll get a stronger core. Right...I'll have to talk about that later.) In this workout I give you several challenging exercises to do on your physioball that totally trump just sitting on it. Give it a shot!!

Oh and you get to use a couple dumbbells in the second circuit. I'm sure your dumbbells are dusty as well. You should use 10-25# dumbbells for the second circuit. Even most women I train should be using at least that much weight, rather than the pink 3-5# dumbbells that scream "weakling!!". If you did the routine last week, try a slightly heavier weight this week.

Watch your dynamic warm-up video here.

Watch the full workout video here.

The details of the workout are below:

Workout of the Week: New Year's Eve Edition 12/31/12

Dynamic Warm-Up: I posted the link above, but you can watch the full video here, to see the whole demonstration again.

Perform 8 reps of each movement.

Leg swings: forward/back, side/side

Prisoner squats

Side split squats

Inchworm

Tall plank with hip abduction

Leg cradles

Single leg dead lift with forward reach

Lateral skater hops

The Workout: Follow along with the full video here. You will need a physioball and two dumbbells (10-25#’s). Try to use slightly heavier weight than you did last week.

Circuit One: Perform 12 reps of each exercise. Perform this circuit 3 times through. (This is a little bit more than what you did last week. Always progressing!)

Physioball plank roll-outs (or just perform a plank if too difficult)

Physioball bridges and hamstring curls

Physioball push-ups

Physioball tall plank w/ hip flexion (or called mountain climbers)

Circuit Two: Perform 12 reps of each exercise. Perform this circuit 2-3 times through. (This is a little bit more than last week, too. Challenge yourself!)

Squat thrust plus lunges

Bent-over rows

Squat with overhead press (slightly different than my other squat with overhead press, so make sure you watch the video.)

Cool-down: Foam roll all your major muscle groups to deter excessive soreness and encourage quicker recovery. After you have foam rolled for about 5 minutes, perform the following stretches, holding each individual stretch for 30 seconds.

Doorway lower body stretches

Kneeling quad stretch

Doorway upper body stretches