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Featured Review

30/30 Ball Workout

January 6, 2016

Today's workout is FUN! 

You get to play with a ball!  Like a kid!

 

 

 

I've paired 2 exercises that you can repeat 1-4 times, depending on your ability level and your time.  You'll perform each exercise for 30 seconds and then switch to the next exercise.  Keep repeating them up to 5 times.  Then take a short break and move on to the next pair.

You'll need:
Repeating timer/app set for 30-sec intervals
Stability Ball
2-5 lb dumbbells (opt)
Step

**If you do not have a stability ball, you can simply lie on the floor for most of the exercises.  Modifications:
Around the World: use a medicine ball, dumbbell, book bag, gallon jug
Ball Pass-Thoughs: do the same motion without a ball
Hamstring Curls: put paper plates or a towel under your feet and curl them in toward your glutes, keeping your hips raised
Swans & Grasshoppers: lie on the floor on your stomach, raise up into a superman, lower down, plant your hands by your chest, and do the grasshopper legs.  It will feel a bit awkward.  Try to keep your legs and feet together as much as possible and squeeze through your glutes on the way down.

 

Warm-up:
Basic Mat Pilates Routine

 

Printable PDF

 

30/30 Ball Workout

 

Exercise Reps

Ab Crunches 30 seconds

Bench Cross-Step-Tap 30 seconds

Supermans w/ Shoulder Press 30 seconds

Bench Step-ups 30 seconds

Pikes 30 seconds

Crouching Skaters 30 seconds

Wide Plie Squat w/ Around the World 30 seconds

Bench Cross-Step-Tap 30 seconds

Ball Pass-Throughs 30 seconds

Bench Step-ups 30 seconds

Hamstring Curls 30 seconds

Crouching Skaters 30 seconds

Right Side Lying Crunch 30 seconds

Bench Cross-Step-Tap 30 seconds

Left Side Lying Crunch 30 seconds

Bench Step-ups 30 seconds

Swans & Grasshoppers 30 seconds

Crouching Skaters 30 seconds

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