This is a great routine when you're short on time, space or equipment. All you need is a stability ball
and a pair of 8-10 lb dumbbells. (All right, maybe that technically makes it three pieces of equipment...but you get the point)
To get the most out of this routine, concentrate on form and rest only briefly between sets.
1. Wall squats
(works entire leg)
With your legs a little more than shoulder width apart, place the ball between your back and the wall. Walk your legs out until when you squat, your knees are directly over or slightly behind your ankles. Slowly lower until thighs are parallel to the floor and hold for 2-3 seconds. Slowly stand up, keeping the ball pressed against the wall and immediately squat again. 12-15 reps.
Key point for good form: make sure knees never go forward of your ankles.
(chest, shoulders, triceps)
With your abs on the ball, walk your hands out as far as you can and still do a push-up with good form. 10-12 reps
Key point for good form: keep your body in a straight line, using your abs and back -- the core muscles.
3. Repeat squats and push-ups.
4. Standing lunge with dumbbells (entire leg)
Stand with feet shoulder width apart. Step out with your right foot. Make sure your foot is far enough out that when you bend your knees, your front knee is in line with or slightly behind your ankle. 10-12 reps, then switch and repeat.
Key to good form: Don't let your torso lean forward and keep that knee from moving over your ankle.
5. Back rows (back muscles)
With both dumbbells in your right hand, bend your knees and lean forward from the waist. Keep a slight arch in your back as you lower the weights and then pull up with your elbow on a slight diagonal. Imagine you're trying to start a lawn mower. You should feel this in your back. 10-12 reps, switch and repeat.
Key to good form: Use your core muscles to hold your balance. Keep shoulders level.
6. Repeat lunges and rows
7. Wide stance squats (legs, with more emphasis on adductors
In a wide stance, with toes pointed out, hold both dumbells and squat until thighs are at least parallel with floor. Hold. Lift heels and lower. Lift up and immediately squat down and hold. 12-15 reps.
Key to good form: Torso stays straight, with abs tight and glutes slightly tucked in.
8. Shoulder raises
Holding dumbbells, sit on ball with feet shoulder width apart. Keeping a slight bend in your elbows, raise the right arm to the front while your left arm goes out to the side. Next, raise left arm to the front and right arm to the side for one complete rep. Here
are helpful hints on shoulder raises. 10-12 reps.
9. Repeat wide squats and shoulder raises.
Next post: hamstring ball curls, glute lifts, arms and abs.
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