Core Secrets Body Ball

Posted by LisaF85
Tuesday, March 1, 2011 at 4:24pm filed under Cardio - Workout Programs/Videos

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
There is a DVD shuffle feature which apparently re-sequences the 4 different blocks of exercises so the workout seems different & fresh. See breakdown below.

The breakdown:
4min warm-up using the ball
16.5min toning (16 diff exercises) done in 4 sections of 4 exercises totaling 4min each section
4min cool-down with the ball

The breakdown of the exact exercises is shown below. NOTE: All exercises are done for 10-12 reps.

WARM-UP 4min
[exercises mostly done seated on ball (yeah!)]
hip circles
side-to-side rolls
forward rolls
leg lifts
shoulder stretch
triceps stretch
overhead stretch

TONING 16.5min
bent-over lunges
reverse hyperextensions
lying side crunches
bicep curls
leg extensions
tricep kickbacks
weighted angled crunches
forward/side/twisting lunges
lat row/inner thigh squeeze
lying crunch holding the ball (these are hard!)
one-armed chest press
shoulder press
hamstring press
crunch w/ball squeeze

torso stretch
torso stretch w/leg drop
kneeling stretch
kneeling lat stretch
drape stretch
calf stretch
hamstring stretch

TOTAL: 25min DawnP

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