Have A Ball!

With A High Intensity Finishing Circuit

Move over boring cardio–finish your workout strong and burn serious calories with this high intensity circuit!

For this program, we will be using a stability ball for all four exercises! There isn’t specific number of rounds you must complete—the goal is to get in as many rounds as possible in 20 minutes.

Step 1 – Hamstring Ball Curl

First, lay on your back with your feet positioned on top of the stability ball and press your arms flat on the ground for balance. Brace your core and lift your glutes and lower back up off the floor. Extend your legs out to slowly roll the stability ball out away from your body. Then, without allowing your hips to drop, draw your heels back in to curl the stability ball back towards your body. Repeat for a total of 8 reps.

Step 2 – Ball Hand-off

Next, position the ball in between your feet and lay flat on the ground with your arms straight over your head. Lift your arms and torso off the ground as you lift your legs up with the ball between them. Grab the ball with your hands and lower back to the start position. Repeat the V-Up motion 8 times, passing the ball back and forth between your feet and hands.

Step 3 – Decline Push-up

Now, get in a plank position with your hands positioned on the ground and your knees/legs on top of the stability ball. Tighten your core to avoid any arching of the back and perform 8 push-ups.

Step 4 – Pike Shoulder Press

Finally, coming from the push-up position, draw the knees in to pull the stability ball closer to your body. Position hands directly below the top of your head for an inverted shoulder press position. Complete 8 presses.

Minimize your rest and start again. The goal is to see how many rounds you can complete in 20 minutes with minimal rest!

Have fun!

Jessica James is a IFBB Bikini Pro and Bodybuilding.com Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

Find more of Jessica on:

Twitter @_jamesjessica
Instagram @jamesjessica
Coaching information CoachJessicaJ@gmail.com

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