DISCLAIMER: These are intense workouts! Always consult a physician before attempting any new exercise plan. This is a guide. I am not a trainer. I am not responsible for any injury caused. Warm Up.
This a repeating workout, 16 exercises total, twice through. But don't worry, it's a lot of fun. Take a water break whenever you need, but for no longer than 30 seconds. Modify and don't get hurt.
Start with some light cardio, run around the streets, or chase your dog around your back garden. Whatever you do, don't start the workout until you're ready. You should be perspiring a little.
SINGLE LEG SQUATS 20 per leg! Keep the ball high above your head and tighten your core. by the 2nd round, anything more than 10 is admirable.
Tricep Extentions. 10-20 within 2 minutes. Keep your forearms parallel and pop up onto your hands. Control the movement back down.
Splitting the atom: Compress the ball, forcing your forearms together. Hold for 2 seconds, release. Repeat 10-15 times.
TIP: Remember to tighten your core for every move (keep your back straight and contract your abdominal muscles). This is often the key to maintaining correct and safe form.
HAVANA Press. You may feel a pleasant burning sensation in the shoulders - usually around 10-15. If you don't have weights then you might want those cans.
HAMSTRONG Curls. Try and reach 10 with each leg. You can work both legs at the same time if you find it difficult. Don't move too quickly and keep your hips up like a boss.
12345678's. Back straight, hips forward, legs straight. It's over when you start to lose form. Expect your abs to give out before your arms do. 10-15 should do it.
Swimmers fly. Light/moderate weights are all you need here. The gentle burning sensation is normal. Do 10-15 or until you can't keep the weights in line with rest of your body.
THIGHMASTER 5000. Squeeze together with your feet, lifting your sorry butt off the ground each time. 10 reps.
Take a water break for 1 minute.
Back to work
BALL Jackknife x 10. Single legs are harder of course. That's more like a ball machete but whatever.
Ball-wall Negatives. 4-10 each arm. Wide feet, each rep takes 5 seconds. Reset using both arms. Make it harder by lowering the ball and leaning further. Keep the elbow close to your side for each rep.
Back Flys. Use the cans or light weights. Shoulders and upper back will be on fire. About 12-15 and you'll be toast.
BURPEE ball wall-ups x10. Chest touches the ball on the ground and the wall. Hardcore: use one leg, lean against a lower part of the wall. Legendary: against a Musk Ox. Prehistoric: use mammoth.
LEANING CALF RAISES. Push the ball into the wall with each rep. Hold for a second at the top. Do 15 each leg. It should be burning.
Ball Bounce Sit-ups. Try and absorb the momentum of the ball before you lower it to the ground. Goal is 10-15.
Wall sits. Do 15 seconds at each of then 4 stations. Return to the easiest position, repeat one more time, then move on. 'Everybody hurts...everybody cries...'
Alternating raises. 24 total, or twelve each arm. Use light weights.
If this is your 1st round, take 1 minute rest, then go back to the first exercise. If this is your 2nd, see my guide on stretching.
Leave a comment if you tried this workout, make a suggestion, ask a question. Also check out my other fitness guides. Cheers.