Difficulty level: Rating: A few challenges
Sweat-O-Meter: Rating: A little warm
Overall rating: Rating: Good workout
Length of workout: (3) 10-minute workouts – 30 minutes total
Equipment needed: Stability ball and two sets of hand weights
The holiday eating season is upon us and I thought it was time for another workout review. This one is relatively easy, and perfect for a beginner.
The workout is divided into (3) ten-minute workouts, so if you’re pressed for time you can do one or two. The first workout focuses on the lower body. The second workout is dedicated to the upper body, and is also where you use the weights. The third workout concentrates on the core and abdominals. Instructor Keli Roberts is accompanied by two students, one of whom will show modifications for beginners.
Workout 1: Lower body
One of the challenging moves in this segment is the one-legged squat. This is a squat with one leg on the ball. If you’re a beginner you might have trouble balancing; however it does get easier with practice.
After a few easy workouts sitting on the ball, Keli takes you to the floor.
The other challenging move in this segment is what I call the “rolling bridge.” Lying on your back with your feet on the ball, you move the ball in and out with your feet. It really works your hamstrings and gluteals.
Workout #2: Upper body
This workout uses two sets of weights – light and heavy. Depending on your fitness level, you’ll need to decide which two weight sets to use; I use 3- and 5-pound.
Keli starts out with the light weights. Again, this challenges your balance as you lift each weight sitting on the ball while lifting alternating legs at the same time. Using the heavier weights you will do rows; then bicep curls with simultaneous leg lifts.
You will switch back and forth between the light and heavy weights with more lifting exercises in this segment. Keli also includes a set of push-ups on the ball, which in my opinion, are a lot easier to do than a regular push-up. You will also do some tricep kick-backs leaning over the ball. Here’s a preview video of the upper-body segment.
Workout #3: Abs
This is my favorite part of the workout because you really feel it in your abs the next day. You start out with ab crunches; then ab lifts with pulses; all while balancing on the ball. You also get a workout on your oblique muscles. Just when you thought you’ve mastered your balance, Keli adds leg lifts alternating with ab crunches and arm raises.
After the balancing act, you’ll do ab raises while lying face down on the ball. Now for a challenge. You get on top of the ball like you’re going to do a push-up, but then Keli has you do a “pike” on the ball. Following that is another balancing act with your opposite arm and leg. It’s a little tricky; even I have trouble with that one. The workout wraps up with a couple of plank-holds on the ball.
Because I make time in the morning to work out, I always do the entire 30-minute routine. Overall this is a good workout for beginners because it covers the basics while adding a few challenges.
Have you done this workout yet? I would love to hear your opinions/comments below.