MARY’S ON THE BALL CLASS – WEEK 3

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STRENGTH CORE & CARDIO OTB

Week 3 from Blog #4

Single leg movements really work your core stabilization. Add in some push up 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 first round – 30 second BOSU Ball Burpee
Cardio Burst after second round – 60 second Burpee

 

OTB Set 1

 

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 ball, meet on top
Abs – Legs Together (x20) both legs on one side to start, raise both to other side

Cardio Burst after first round – 30 second Burpee Pushup
Cardio Burst after second round – 1 minute Burpee Pushup

 

OTB Set 2

 

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 first round –30 second Burpee Plank Jacks
Cardio Burst after second round – 1 minute Burpee Plank Jacks

 

OTB Set 3

 

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)

 

OTB Set 4

SET 4 (continued)

Dead Bug (1 minute)
Russian Twist with kettlebell (x20)

Cardio Burst after first round –30 second Spiderman Burpees
Cardio Burst after second round – 1 minute Spiderman Burpees

OTB Set 4a

 

This ON THE BALL workout goes with Blog #4 and LIFT CIRCUIT week 3…

 

 

 

 

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