blitzometer.com: Blitzes

17-Mar-2010

Swiss Ball B

Rest for 30 sec to 1 minute between sets. If more or less rest is needed do what is most comfortable for yourself.

Swiss Ball Stretch (5x30sec)

Remember to breathe comfortably while performing this warm-up exercise.
Do: 5 reps for 30 seconds

Swiss Ball Stretch

Lie face down on the ball centered at your waist. Relax your body around the ball with your legs straight, toes on the floor, head down.

Swiss Ball Rear Kick (3x10)

Remember to do each set of reps for both legs!
Do: 10 reps
Do: 10 reps
Do: 10 reps

Swiss Ball Rear Kick

Stand straight with the ball in front of you. Bend at the waist and place your palms on the ball, shoulder width apart. Raise your right leg behind you. Slowly lower your leg to the start position. Repeat with your left leg.

Swiss Ball Seated Leg Raise (3x10)

Keep your core tight while performing this exercise. Remember to do each set of reps on both legs!
Do: 10 reps
Do: 10 reps
Do: 10 reps

Swiss Ball Seated Leg Raise

Sit on the ball with your feet on the floor, legs slightly apart. Raise your right leg straight up until it is parallel to the floor. Lower and repeat with your left leg.

Swiss Ball Squats (3x10)

When squatting come down to the position where your thighs are parallel with the ground. Also try to keep your knees from going over your toes.
Do: 10 reps
Do: 10 reps
Do: 10 reps

Swiss Ball Squats

Stand straight with your back against the ball, arms at your side and the ball against a wall. With your feet shoulder width apart, bend at the knees and lower your torso until your thighs are parallel to the floor. Do not overextend. Straighten up to the start position.

Swiss Ball Side Kick (3x10)

Remember for each set of reps to do both legs.
Do: 10 reps
Do: 10 reps
Do: 10 reps

Swiss Ball Side Kick

Stand straight with the ball at your right side, hands on your hips. Place your right foot on top of the ball. Roll the ball away from you as you extend your leg. Return to the start position. Repeat with your left side.