Stability Ball & Tubing

Equipment needed: foam roll, tubing, and stability ball

Where it can be performed: at home, in the park, at the gym

A tremendous workout for people with limited equipment or if you just can’t to the gym.

•          Start with foam rolling of potentially tight areas. These foam rolling exercises shouldn’t take more than five minutes.
•   Stretch: Static Standing Calf, Kneeling Hip Flexors stretch w/ Reach and Rotation, Standing Adductor, Standing Pec stretch on the wall. Hold each stretch for 30 seconds
•   Next a short cardio burst for 5 minutes to get raise your heart rate a bit. If you can’t make it to the gym, cardio can be done at home. If you don’t have cardio equipment at home, you can use steps, begin with step-ups for 5 minutes or take a quick couple of laps around the house. If you made it to the gym, hop on a piece of cardio equipment for 5 minutes.
•    Core: SB Bridge with tubing around Knees. SB Prone plank w/ Circles ( make circles w/ arms while holding yourself stable on the ball, complete 6 circles one way and 6 the other hold 10-15  seconds each)
•  Balance: Single Leg  Deadlift
• Reactive: Split Jumps w/ stability hold
•       Resistance training

        You’ll need a bands and a stability ball to perform these                                                            Begin with Squat to overhead Band Press. 

          Push-Ups w/ feet on SB with alternating Ab Pikes

          Single Leg Standing Band Row- Alternating Arms

          Single Leg Balance w/ Tubing Scaption

Overhead Triceps Tubing Extension

Stationary Lunge to Tubing Bi Curl                                                           Sets: 2-3 

Repetitions: 15 

Perform 15 repetitions of each exercise in a circuit two to three times. Move quickly from one exercise to another and depending on your level of fitness, you should be able to perform 3 sets of this circuit routine.  

Exercise is no longer an option for most people, but a necessity to live a better life. Realistically, everyone has time in their busy schedule’s to get a great workout in – even if making it to the gym is not an option. This workout packed full of calorie burning exercises and built so it can be performed at home or in the gym. Use this workout yourself or share with a friend – either way – keep moving. Have a great Weekend and stay active!