Core Stability/Strength Class with Cardio On the Ball
Week 6 from Blog #7
EQUIPMENT NEEDED for OTB Class
- Stability ball
- start with a 12lb dumbbells ( up or down depending on level)
- Bosu
- Body bar
- Mat
2 rounds of each set
SET 1
Lunge on Bosu (x20 each leg)
Fly with a Crunch (x25)
Standing Side Bends (x15 each side)
Cardio Burst after the first round – 30 second Bosu Jump Squats
Cardio Burst after the second round – 60 second Jump Squats
SET 2
Prisoner Get Up (1 minute)
Ball Tuck (x20)
Abs – Boat Pose (45-second hold)
Cardio Burst after the first round – 30 Bosu Burpees
Cardio Burst after the second round – 1-minute Burpees
SET 3
(on Wall)
Calf Raise Variations
Toes Pointed In (x20/hold 20/pulse 20)
Toes Pointed Forward (x20/hold 20/pulse 20)
and Toes Pointed Out (x20/hold 20/pulse 20)
Push Up on Ball (x25)
Side Sit Ups (x25 each side)
Cardio Burst after first-round –30 second Bosu Toe Taps
Cardio Burst after the second round – 1 minute Knee Highs
SET 4
Calf Curl Ins (x15) One Leg (x15 each leg)
Ball Pass (x12 passes)
Plank on Ball (x1 minute)
Cardio Burst after first-round –30 second Bosu Jump Lunges
Cardio Burst after the second round – 1 minute Jump Lunges
Workout from 6-PACK at THIRTY-6 Blog #7 PREPPING FOR SUCCESS
Do you want more ON THE BALL CLASSES from 6-PACK at THIRTY-6?
Mary’s ON THE BALL – Week 1
Mary’s ON THE BALL – Week 2
Mary’s ON THE BALL – Week 3
Mary’s ON THE BALL – Week 4
Mary’s ON THE BALL – Week 5
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