STRENGTH CORE & CARDIO OTB WEEK 3 from Blog #4
Single leg movements really work your core stabilization. Add in some pushup variations and dead bugs and you will get your whole body transformed!
EQUIPMENT NEEDED
- stability ball
- start with a 12lb dumbbells ( up or down depending on level)
- kettlebell
- stability ball
- Bosu ball
- mat
SET 1
Inverted Hamstring Bend (x15 each side)
Single-Leg Squat with Kettlebell (x20 reps & hold last for 10 seconds)
Off-Set Push up on BOSU Ball (X15 each arm)
Cardio Burst after the first round – 30-second BOSU Ball Burpee
Cardio Burst after the second round – 60 second Burpee
SET 2
Single-Leg Deadlift with Kettlebell (x15 each leg)
Single Arm Bench with Drive (x15 each arm)
Abs – Legs Meet (x20) legs on each side of the ball, meet on top
Abs – Legs Together (x20) both legs on one side to start, raise both to other side
Cardio Burst after the first round – 30 second Burpee Pushup
Cardio Burst after the second round – 1 minute Burpee Pushup
SET 3
Squeeze/Curl/Lift (x20)
Push Up on BOSU (x15 & hold plank for 30 seconds)
Side Plank on BOSU (x30 seconds each side)
Cardio Burst after the first round –30 second Burpee Plank Jacks
Cardio Burst after the second round – 1 minute Burpee Plank Jacks
SET 4
Leg Lift Variations:
Point toe & circle front & back (x20 reps & hold for 20 seconds)
Flex foot & lift up about 1 ft (x20 reps & hold for 20 seconds)
Point toe & bring knee to chest (x20 reps & hold for 20 seconds)
Point toe & tap in front & behind (x20 reps & hold for 20 seconds)
SET 4 (continued)
Dead Bug (1 minute)
Russian Twist with kettlebell (x20)
Cardio Burst after the first round –30 second Spiderman Burpees
Cardio Burst after the second round – 1 minute Spiderman Burpees
This ON THE BALL workout goes with Blog #4 & LIFT CIRCUIT WEEK 3…
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