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Arms

Part B - Slider Push-Up

Part B - Slider Push-Up

A.

Start on floor in plank with right hand on ball and left hand on floor (if you need to modify, drop to knees). Do a push-up. Roll ball to left hand, then do a push-up. Continue quickly alternating sides for 30 seconds.

Part B - Squat Arc

Part B - Squat Arc

A.

Stand with feet hip-width apart, holding ball with both hands, arms extended down. Squat and lower ball to touch floor to start. Quickly stand, pivoting on left foot and raising ball overhead and to the right. Return to start. Switch sides; repeat. Continue quickly alternating sides for 30 seconds.

Part A - V-Sit Twist

Part A - V-Sit Twist

A.

Sit on floor, holding ball at chest with arms bent out to sides. Shift weight onto tailbone and lift straight legs up 45 degrees to start. Rotate torso toward left, then back to center as you lift ball overhead. Lower ball to chest, then rotate torso toward right, sweeping ball diagonally overhead as you return to center. Continue alternating sides for 30 seconds.

Part B - Slider Push-Up

Part B - Slider Push-Up

A.

Start on floor in plank with right hand on ball and left hand on floor (if you need to modify, drop to knees). Do a push-up. Roll ball to left hand, then do a push-up. Continue quickly alternating sides for 30 seconds.

Part B - Squat Arc

Part B - Squat Arc

A.

Stand with feet hip-width apart, holding ball with both hands, arms extended down. Squat and lower ball to touch floor to start. Quickly stand, pivoting on left foot and raising ball overhead and to the right. Return to start. Switch sides; repeat. Continue quickly alternating sides for 30 seconds.

Part A - V-Sit Twist

Part A - V-Sit Twist

A.

Sit on floor, holding ball at chest with arms bent out to sides. Shift weight onto tailbone and lift straight legs up 45 degrees to start. Rotate torso toward left, then back to center as you lift ball overhead. Lower ball to chest, then rotate torso toward right, sweeping ball diagonally overhead as you return to center. Continue alternating sides for 30 seconds.

Squat Cross-Punch

Squat Cross-Punch

A.

Stand with feet shoulder-width apart, knees soft, elbows bent down, and hands in fists on both sides of chin. Do a half-squat.

B.

Stand, forcefully punch right hand across body at shoulder height, rotating fist down and pivoting on right foot to turn hips forward slightly. Switch sides; repeat.

Plank Row

Plank Row

A.

Begin in a plank position with a dumbbell in each hand. Make sure your core is engaged and hands are directly below your shoulders. Your booty shouldn’t sink down or be pressed too high in the air.

B.

Pull your right elbow straight back until your hand is in line with your chest. Slowly lower back down.

Reverse Lunge + Shoulder Press

Reverse Lunge + Shoulder Press

A.

Begin holding two dumbbells up by your shoulders, elbows tucked to your side and feet together.

B.

Step back with your right leg into a reverse lunge as you raise your arms straight above your head. Make sure your knee doesn't go past your toe while in lunge position.

C.

Return to start. Alternate legs with each rep.

Mountain Climber + Push-Up

Mountain Climber + Push-Up

A.

Place both hands on the floor slightly further than shoulder width apart and feet together behind you, resting on the balls of your feet.

B.

Keeping your left foot on the floor, bend your right knee and bring it in towards your chest. Extend your right leg and return to starting position. Keeping your right foot on the floor, bend your left knee and bring it in towards your chest. Extend your left leg and return to starting position. Continue alternating between right and left for four reps.

C.

Bend your elbows and lower your torso towards the floor so that your arms form a 90-degree angle. Ensure that you maintain a straight back and stabilize through your abdominal muscles.

D.

Push through your chest and extend your arms to lift your body back into starting position. Continue alternating between mountain climbers and push-ups.

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