Stability Ball & Weights Workout!

 

Hi Friends!

I am currently in Montreal! I have been visiting my family for the past week and a half, but Ill be back in Vancouver next week! I know the weather hasn’t been great, and its even that much harder to get into the workout mindset and stay on that motivation track! Heres the thought you should have ; the weather is crappy, so Ill go to the gym , have some “me time”, have fun doing these exercises, listen to awesome music  and ~45 min later BAM! You’re done!

  WEEKEND WORKOUT: Hamstring, core, stability, and arms!

A. RUN 2 MILES  on the treadmill

{play around with some inclines!  You might fall in love! Every minute alternating between 4 & 8 incline}

B. PERFORM THE FOLLOWING WORKOUT 

 3 Rounds of {there are 5 exercises} : 

10-15x Double Leg  Stability Ball Hamstring Curl 

{FLEX feet the entire movement, VISUALIZE your hamstrings reeling in the ball! Abs tight for stability}

 

20x {10x each leg} Single Leg Stability Ball Hamstring Curl 

This move is intense, please bring down the reps to 5-6 if you need to 🙂

          KILLER HAMSTRINGS!! YES.

 

12-15x per leg , Single Leg Stability Ball Lunge,

PAUSE 3 SECONDS AT THE BOTTOM

Weight in heel of standing leg = works booty!

{Beginner move: don’t use ball, just do 12-15x single leg  reverse lunge holding 10-12 lbs db in each hand, or no weight }

 Focus on core ! This keeps you stable!

 

40x {20x per leg} Alternating Plank   Stability Ball Knee Tucks

{Beginner move: alternating mountain climbers without using ball }

TRAINERS TIP: Make sure lower back is NOT sagging, keep shoulders directly over hands

 

60x  {30 each leg} Single Leg Side Kicks

{bye bye muffin top  & hello sculpted booty, legs & core}

TRAINERS TIP: make sure you are NOT sinking down in your arm that is on the ball. Keep chest open, shoulders relaxed.

ARMS ! 

4 rounds no rest of :

Break up reps if you have to ex: 5,5,5

15x Bent Over Tricep Extensions

{Keep back flat, neck in line with spin, abs tight, 5-8 lbs dumbbells}

10x T Raises {aka} Double Lateral Raises 

{Palm facing away, raise weights in T , thumbs POINTING UP = this opens up chest, strengthens upper back, posture & shoulders}

 

AND THERE YOU GO!

Have a lovely weekend dedicating some time to yourself. Remember, when the weather is rainy and gross, , its time to focus on you, be more introspective, its a great thing !

Love,

Mich

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