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

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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

Mary's ON THE BALL CLASS - Week 6
Week 6 from Blog #7
Set 1

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

Mary's ON THE BALL CLASS - Week 6
Week 6 from Blog #7
Set 2

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

Mary's ON THE BALL CLASS - Week 6
Week 6 from Blog #7
Set 3
Mary's ON THE BALL CLASS - Week 6
Week 6 from Blog #7
Set 3a

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

Mary's ON THE BALL CLASS - Week 6
Week 6 from Blog #7
Set 4
Mary's ON THE BALL CLASS - Week 6
Week 6 from Blog #7
Set 4a

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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