This workout has balls.

Posted on April 14, 2010. Filed under: athletic training, beauty, body fat, body weight, boot camp, bootcamp, circuit training, exercise, fat, fat loss, fitness, get fit, get in shape, getting in shape, health, lifting, lose weight, losing weight, Personal training, resistance training, Strength training, stretching, weight lifting, weight loss, weight training, workout |

For this workout you will need a medball, stability ball (aka physio ball) and a bosu ball.

Warm-up, stretch.

Medball throwdown x 10. (Raise medball overhead, come up to tippy toes, throw down to ground, catch, repeat. Moderate weight.)
Balancing seated twist w/ medball x 10 each side
Single leg RDL (holding medball out in front of you as you go down) x 10 each side
Repeat twice.

Burpees x 10
Rollouts on stability ball x 12
Overhead tri-cep dumbbell extension on ball x 10 (moderate weight)
Squat to overhead press x 8 (heavy dumbbells)
Repeat three times.

X-climbers (holding on the edges of an upside down bosu ball) x 20
Bulgarian squats on bosu x 8 each (holding heavy dumbbells by sides or on shoulders)
Pushups on bosu ball x 12
Repeat three times.

Should take under an hour. Stretch.


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