Here a few of the exercises we use in FItball Body Conditioning sessions. If you would like to come along to a Fitball class, they are help on a Monday 8pm – 9pm and Thursday 8pm – 9pm.
Contact Kirsty for more information firstname.lastname@example.org or 07787 406 552.
Resistance work using the Ball
(photos to be added).
|Squats||45 sec -1 min||Curve lower back into ball. Squat up and down
Drive up with legs and squeeze glutes (bottom!).
Legs should feel fatigued by end of minute.
|Push Ups||2 sets of 12 – 15 reps
|Shoulders should feel the fatigue.
Strong core to support.
|Ab Curl||45 sec -1 min||Sit with body on edge of ball and feet tucked in against wall.
Body flexed up 30 degrees.
|Dorsal raise||45 sec -1 min||Lie down. Heels together and toes resting outward to make a V shape.
Squeeze lower back up to work those muscles.
|Squats||45 sec -1 min||Down and hold! How long can you hold for?!|
|Dolphin Pose||Hold for 45 – 60secs
|Heels together and toes outwards on top of ball. Hips of floor. Upside down plank.
Push hips up to strengthen back and core.
|Ham Curl||10 reps rest then 10 reps.||Lie down. Heels on top of ball and squeeze heels towards body.
|Plank on ball||45 – 60 secs hold.||Start on knees and hold plank position with elbows on ball. If you would prefer, do it on the floor without ball.|
|Superman||30 second hold each side||Opposite arm and opposite leg.
– hands and knee 90 degrees to floor as photo.
+ eyes closed
++ eyes closed and hands and knee further in for unstable base.
Optional to add…
CV Session – running / jog outside
Interval training: 1 minute at 8/10 intensity. 1 minute active rest 6/10 intensity.
Repeat 6 times for 12 minutes work.
Follow with a continuous jog for 8 minutes at 7/10 intensity.
= 20 minutes CV work.
Warm Down – Cool down from 5/10 effort to 0/10 effort over 5 minutes.