Last week I did something SUPER smart! I recorded TWO workouts, and it was a good job as I’ve had little opportunity to get a workout done as we have workmen doing some hard landscaping in our yard. Sometimes I amaze myself with my ideas 😉 Seriously though I did two as it’s something I wanted to get ahead with and this week was the PERFECT reason why… I don’t want the workmen to think I’m any crazier than they already think I am 😉
The workout has 45 seconds of work followed by 15 seconds of rest, 5 exercises, and 3 rounds/sets of work for a total of 15 minutes! As always if you have longer then workout longer! Just repeat till you run out of time. Or alternatively combine with last weeks beachball workout! Remember if you want to get the videos straight away subscribe to my youtube channel! The full video is below:
The first exercise is ALTERNATING FORWARD LUNGE WITH ROTATION. Standing with feet hip distance apart, holding the beachball with arms out at shoulder height. Step the right leg into a lunge, bending both knees 90°. Hold down, rotate the ball to the right side, then return to center, and return to standing.
Exercise two is a REVERSE CURL, or reverse crunch, heels to the heavens… whichever. Lying on your back, with ball between legs, either arms down by the sides, out to a “T” or across the chest. In a controlled movement raise the hips up, lifting the feet skywards.
The third move is WINDSHIELD WIPERS. Start with the ball between knees, lying on your back. Knees over the hips bent at 90° and arms outstretched into a “T”. Anchoring the shoulder DOWN to the floor, rotate through the waist so the legs go down to the right side 45°, controlling the movement return to starting position and repeat to left.
Finally BUTT LIFTS. This is great for hamstrings and glutes. Place ball between shins, and lie face down, resting forehead on your hands. Squeezing the ball, lift the knees and thighs up off the floor, then lower.
Enjoy the workout! I’ll hopefully see you next week if I can get a workout in! Fingers crossed!