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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 reps
These short but powerful plans are perfect for a busy schedule
These fast but powerful workouts are perfect for a busy schedule.
15 Full-Body Workouts Under 15 Minutes