Exercise Ball Challenge

Exercise Ball Challenge

Incorporating an exercise ball into your normal routine not only challenges your core strength and balance, but it forces you to focus on performing the moves in a controlled way.

Grab a large Swiss ball and a set of dumbbells. Choose a weight that is heavy enough so that you can complete no more than the prescribed number of reps with perfect form. Repeat the full circuit below 3 times.

Lie with your upper back placed firmly on the Swiss ball to do:
Dumbbell chest press: 12-15 reps
Dumbbell fly: 12-15
Overhead triceps dip (AKA “skull crushers”): 12-15 reps

Lie faceup on the floor and place your lower legs and heels on the Swiss ball to do:
Hip raise: 12-15 reps
Leg curl: 12-15 reps

Get into pushup position and place your feet on the Swiss ball to do:
Pushup: 10 reps
Jackknife: 10 reps

Stand holding the Swiss ball overhead to do:
Squat: 25 reps
Sumo squat (set your feet about twice shoulder-width apart, toes turned out slightly): 25 repsexercise ball challenge.jpg

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