
EDUCATION ZONE
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WORKOUTS
Nick Wachter
Personal Trainer & Conditioning Coach
PhysiKcal Fitness, Jan 2014
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



















