FULL BODY FITBALL WORKOUT

 

 

the fitball is a fantastic bit of equipment and most of my clients will use it at some point. It isnt often we give full body workouts

just on the fitball however its the only piece of equipment you have at your home or office then this the workout to use it for

 

 

Firstly ensure your muscles are warm. 5 minutes of walking or a few stair climbs will help that.

 

 

Full Body

3 SETS OF 12-15 REPS

Reverse Fly's

Lateral Raise

Squats

Press Ups

Leg Curl

 

(10-15 MINS)

 

TRUNK/ABS

3 SETS OF 30 SEC/12-15REPS

Plank

Rev Plank

Crunch

Hyper Extension

 

(10-15 MINS)

 

 

ADVANCED ABS / TRUNK

3 SETS OF 30 SEC / 12-15 REPS

Planks with knee

Side Planks

plank rolled out

Single Leg Reverse Plank

 

(10-15MINS)

 

 

 

Before Starting

Seek the help of a trainer to demonstrate each exercise.

Practice technique and ensure good form before lifting. 

Use a weight that is appropriate to your strength. 

Warm up on a piece of cardio equipment 

 

 

 

 

Tips:

Use as heavy a weight as possible for each exercise

(however, you must only lift a weight that allows you to use correct form)

Perform the exercises with as little rest as possible

Rest in between rounds not exercises