Mary’s ON THE BALL CLASS – Week 4

Mary Sheckler 6-Pack at Thirty-6, Cardio, Core Strength, Lower Body, Mary's Blog, Quick Workouts, Total Body, Upper Body, Workouts Leave a Comment

Core Stability/Strength Class with Cardio
Week 4 from Blog #5
Equipment – Start with a 12lb weights (go up or down depending on level), Body Bar, Stability ball, Bosu ball, Mat

 

 

 
 

SET 1
Tush Tightener (x15 each side)
Full Sit Up -on mat (x20)
Backside Boost  (1 minute)

Cardio Burst after first round – 30 second Frog Jumps
Cardio Burst after second round – 60 second Frog JumpsSET 1

SET 2
Leg Raise with Row (x20 each leg)
Abs with Bar (x20)
Bench Press Variation- (regular x15, alternate x15, incline x15, incline alternate x15)

Cardio Burst after first round – 30 second Jump Lunges
Cardio Burst after second round – 1 minute Jump LungesSET 2

SET 3
Closed Squat w/feet together – lateral raise (x15)
Chair Hold (30 seconds)
Regular Squat w/feet shoulder width apart – server curl (x15)
Chair Hold (30 seconds)
Sumo Squat w/toes pointed out – overhead press (x15)
Chair Hold (30 seconds)

Cardio Burst after first round –30 second Mt. Climbers
Cardio Burst after second round – 1 minute Mt. ClimbersSET 3

SET 4
Booty Pop w/Bar (x25) (advanced-lift leg)
Bosu Plank Variations (30 seconds each)
Plank Up/Down
High Plank
Spiderman
Low Plank

Cardio Burst after first round –30 second Skaters
Cardio Burst after second round – 1 minute SkatersSET 4 Booty Pop onlySET 4 Plank variationsPRINTABLE PDF: ON THE BALL CLASS Week 4 from Blog #5

Workout from 6-PACK at THIRTY-6 Blog #5 How Much Longer Mom?
 HerSUPPZ Find Your Strength Muscle Tank

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Do you want more ON THE BALL CLASS from 6-PACK at THIRTY-6?

Mary’s ON THE BALL CLASS – Week 1
Mary’s ON THE BALL CLASS – Week 2
Mary’s ON THE BALL CLASS – Week 3

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