Mary’s ON THE BALL CLASS – Week 6

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

Core Stability/Strength Class with Cardio
Week 6 from Blog #7

Equipment – Start with a 12lb weights (go up or down depending on level), Body Bar, Stability Ball, Bosu Ball & 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 first round – 30 second Bosu Ball Jump Squats
Cardio Burst after second round – 60 second Jump Squats

Set 1 ON THE BALL - HerSUPPZ

SET 2
Prisoner Get Up (1 minute)
Ball Tuck (x20)
Abs – Boat Pose (45 second hold)

Cardio Burst after first round – 30 Bosu Ball Burpees
Cardio Burst after second round – 1 minute Burpees

Set 2 ON THE BALL - HerSUPPZ

SET 3 (on Wall)
Calf Raise Variations
Toes Pointed In (x20/hold 20/pulse 20)
Toes Pointed Forward (x20/hold 20/pulse 20)
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 Ball Toe Taps
Cardio Burst after second round – 1 minute Knee Highs

Set 3 ON THE BALL - HerSUPPZ

Set 3a ON THE BALL - HerSUPPZ

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 Ball Jump Lunges
Cardio Burst after second round – 1 minute Jump Lunges

Set 4 ON THE BALL - HerSUPPZ

Set 4a ON THE BALL - HerSUPPZ

PRINTABLE PDF: ON THE BALL CLASS Week 6

Workout from 6-PACK at THIRTY-6 Blog #7 PREPPING FOR SUCCESS 

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
Mary’s ON THE BALL CLASS – Week 4
Mary’s ON THE BALL CLASS – Week 5

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