The last couple weeks I have been feeling pretty run down and my weight training has taken a back burner.
Yesterday, without wanting to "over-do" it, I knew I needed to get started again with my routine. What follows is what I came up with to ease back into weight training and now I am feeling a bit sore in places.
Set #1
1. Pull-ups: not many, I can only do 3-5 so on the last one I come down as slowly as possible
2. Push-ups: I did 15
3. Oblique/Center/Oblique/Center crunches on the BOSU: 15 each
Set #2
20 Reps of:
1. Squats with my feet hip distance apart
2. Jump Squats on the BOSU
3. Forward Lunge with and overhead press using a medicine ball
4. Alternating Jump Lunge
Set #3
1. Reverse Lunge: 20 reps with each leg with a torso twist/press using a medicine ball
2. Tuck Jumps: 10, this is just a standing jump pulling your knees up as close to your chest as possible
3. Hamstring Curl with a stability ball: lie on your back with your feet on a stability ball, press up into a shoulder bridge and straighten your legs to roll the ball away from your body, bend your knees to bring the ball back, repeat for 20 repetitions.
Then I did it again. This was quick and pretty fun. My biceps, back and chest are feeling the pull-ups and push-ups and my quads and glutes are also twinging a bit.
I followed it up with stretching and water!
Showing posts with label Stability ball. Show all posts
Showing posts with label Stability ball. Show all posts
Wednesday, June 9, 2010
Tuesday, May 4, 2010
Stability Ball “Mini” Squat
Begin standing in front of a stability ball with your feet hip distance and parallel with your arms by your sides. With your shoulders pressed down and back and your spine straight, bend your knees, into a squat just enough to touch your tailbone on the ball. Exhale to stand, inhale squat and repeat for 15 repetitions.
Monday, May 3, 2010
Stability Ball Plank!
Come into plank position, the “up” position of a push-up with the tops of your shins resting on your stability ball.
Stack your shoulders above your wrists and make sure the middle fingers of your hands are facing forward. Drop your shoulders down and away from your ears, engage your core muscles and do not allow your stomach and low back to sag to the floor. Your goal is to create a strong, straight “plank” from the top of your head down your spine and through your heels.
Hold this position for a predetermined amount of time making sure to keep breathing. When you have reached your goal, slowly lower your knees and remove your feet from the ball, press into child’s pose and relax.
Aim for 3-5 repetitions! This is challenging and can be just as fun with your feet on the floor!
Stack your shoulders above your wrists and make sure the middle fingers of your hands are facing forward. Drop your shoulders down and away from your ears, engage your core muscles and do not allow your stomach and low back to sag to the floor. Your goal is to create a strong, straight “plank” from the top of your head down your spine and through your heels.
Hold this position for a predetermined amount of time making sure to keep breathing. When you have reached your goal, slowly lower your knees and remove your feet from the ball, press into child’s pose and relax.
Aim for 3-5 repetitions! This is challenging and can be just as fun with your feet on the floor!
Thursday, April 15, 2010
Your Arms Are Loving You!
Hold a medicine ball or dumbbell in both hands and come into a table top position on a stability ball with your head and shoulders resting on the ball, your knees bent with your feet hip distance and parallel. Engage your hamstrings and glutes to lift your torso so that it is parallel to the floor.
Engage your core and extend your arms, with the weight, toward the ceiling over your shoulders. Shift the weight to the left hand and open both arms into a T, bring your arms back together, extended toward the ceiling, shift the weight to the right hand and open again into a T; 1 repetition.
Continue with this motion for a series of 12 – 15 repetitions!
Engage your core and extend your arms, with the weight, toward the ceiling over your shoulders. Shift the weight to the left hand and open both arms into a T, bring your arms back together, extended toward the ceiling, shift the weight to the right hand and open again into a T; 1 repetition.
Continue with this motion for a series of 12 – 15 repetitions!
Monday, April 12, 2010
Tabletop Pullover
For this week grab your stability ball and a weighted medicine ball or light dumbbell. This first exercise begins in a table top position with your stability ball.
To get into a proper table top position begin seated on your stability ball with your feet hip distance apart, your shoulders down and back, your spine in neutral and your core engaged. Begin to walk your feet out away from the ball so you can come to create a table of sorts with your head and shoulders on the ball. Maintain your proper body position and engage your hamstring and glute muscles to keep your core in a level table top position.
Hold your medicine ball in both hands with your arms extended to the ceiling. If you are using a dumbbell, hold on to the weight horizontally with your hands grasping either end of the dumbbell. Using your core strength, inhale your breath and extend your arms overhead so they create a straight line with your torso. Exhale your breath and lift your arms back up to the starting position. Repeat for 10 to 15 repetitions, 2-3 sets.
To get into a proper table top position begin seated on your stability ball with your feet hip distance apart, your shoulders down and back, your spine in neutral and your core engaged. Begin to walk your feet out away from the ball so you can come to create a table of sorts with your head and shoulders on the ball. Maintain your proper body position and engage your hamstring and glute muscles to keep your core in a level table top position.
Hold your medicine ball in both hands with your arms extended to the ceiling. If you are using a dumbbell, hold on to the weight horizontally with your hands grasping either end of the dumbbell. Using your core strength, inhale your breath and extend your arms overhead so they create a straight line with your torso. Exhale your breath and lift your arms back up to the starting position. Repeat for 10 to 15 repetitions, 2-3 sets.
Friday, February 19, 2010
Don't Leave Out The Abs!
And finally in the stability ball series, great fun for ab muscles!
Return to plank position with your feet on the ball. Hug your knees to your chest using your core strength and extend back to plank, this is one repetition. Continue with this crunch for 3 sets of 10-15 repetitions being mindful of your posture and remembering to BREATHE! Great fun!
Return to plank position with your feet on the ball. Hug your knees to your chest using your core strength and extend back to plank, this is one repetition. Continue with this crunch for 3 sets of 10-15 repetitions being mindful of your posture and remembering to BREATHE! Great fun!
Thursday, February 18, 2010
Just For Fun...
...Stability Ball Push-ups!
Find yourself in plank position with the tops of your feet/shins on your stability ball. Make sure that your core is engaged, your stomach does not sag toward the floor, your shoulders are away from your ears and stacked over your wrists. From this plank position, do a set of push-ups; only as many as you can in do in good form and no more than 15. If you are not in the mood for push-ups, hold plank for a determined amount of time, 30 seconds for example. Perform 3 sets in good form.
This is challenging and will be felt in your arms, chest and core. Enjoy!
Find yourself in plank position with the tops of your feet/shins on your stability ball. Make sure that your core is engaged, your stomach does not sag toward the floor, your shoulders are away from your ears and stacked over your wrists. From this plank position, do a set of push-ups; only as many as you can in do in good form and no more than 15. If you are not in the mood for push-ups, hold plank for a determined amount of time, 30 seconds for example. Perform 3 sets in good form.
This is challenging and will be felt in your arms, chest and core. Enjoy!
Wednesday, February 17, 2010
A Different Stability Ball Squat!
Sorry...this is coming at the end of the day, better late than never.
Begin with your feet hip distance and parallel...hold your ball out in front of you at chest height with your arms extended. Bend your knees into a squat with an inhale of your breath and press through your feet to straighten your legs. Continue your squats for 3 sets of 15 repetitions.
Things to remember: proper posture, core engagement, do not lower your bum past your knees, keep your knees pointed toward your toes (if you have a yoga block, squeeze it between your knees, it will keep them aligned), and keep your chest up, not breaking your torso at the waist.
Have fun!
Begin with your feet hip distance and parallel...hold your ball out in front of you at chest height with your arms extended. Bend your knees into a squat with an inhale of your breath and press through your feet to straighten your legs. Continue your squats for 3 sets of 15 repetitions.
Things to remember: proper posture, core engagement, do not lower your bum past your knees, keep your knees pointed toward your toes (if you have a yoga block, squeeze it between your knees, it will keep them aligned), and keep your chest up, not breaking your torso at the waist.
Have fun!
Tuesday, February 16, 2010
Rolling On...
Stand again with your feet hip distance and parallel…hold your ball with your arms extended in front of you at chest height. With an inhale of your breath and keeping your feet parallel, step your right foot out to the side, about 18 inches beyond hip distance and bend both knees into a squat. With the motion of the squat, press the ball to the opposite direction.
Continue to squat, alternating legs for 3 sets of 12 repetitions. Remember to twist your upper body, holding the ball with your extended arms, in the opposite direction of your squatting leg.
Points to keep in mind with this exercise are: Keep your hips centered, your core engaged, your shoulders dropped and your spine in neutral alignment.
Continue to squat, alternating legs for 3 sets of 12 repetitions. Remember to twist your upper body, holding the ball with your extended arms, in the opposite direction of your squatting leg.
Points to keep in mind with this exercise are: Keep your hips centered, your core engaged, your shoulders dropped and your spine in neutral alignment.
Monday, February 15, 2010
Roll Away
The series of exercises will center on a stability ball. The stability ball is a great, versatile and inexpensive fitness tool. In addition to use as an exercise prop, they are great to sit on and help to improve core strength and stability and if you have kids, they will love having a giant ball around.
The first exercise is simple enough. If it seems too easy just keep at it for a bit and the results will show themselves!
Begin standing, with your feet hip distance and parallel, shoulders down and back, spine in neutral, core engaged. Hold the ball just below chest height with your arms extended out in front of you. With your breath, hinge forward at the waist to touch the ball to the floor. Continuing with your breath, use your core to lift the ball overhead.
As I said, this is a subtle exercise. Continue to lower the ball to the floor and lift it overhead with the rhythm of your breath for 15 to 20 repetitions. Be aware of your posture, core strength, engaging the muscles of your arms and the flow of your breath.
Have a great Monday!
The first exercise is simple enough. If it seems too easy just keep at it for a bit and the results will show themselves!
Begin standing, with your feet hip distance and parallel, shoulders down and back, spine in neutral, core engaged. Hold the ball just below chest height with your arms extended out in front of you. With your breath, hinge forward at the waist to touch the ball to the floor. Continuing with your breath, use your core to lift the ball overhead.
As I said, this is a subtle exercise. Continue to lower the ball to the floor and lift it overhead with the rhythm of your breath for 15 to 20 repetitions. Be aware of your posture, core strength, engaging the muscles of your arms and the flow of your breath.
Have a great Monday!
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