I'm a big fan of fitness 'toys' - those affordable pieces of equipment that look innocuous but can, when used to their maximum potential, kick our Badasses to a whole new level. Think Bosu ball, Gliders, medicine balls, and resistance bands.
Today's featured fitness "toy" is the Resist-a-Ball, or stability ball. At the SCW Fitness conference in Atlanta a few weeks ago, I took a Resist-a-Ball Boot Camp class that drove home just how versatile and challenging the big ol' plastic ball can be. In one hour, we worked our Badasses from head to toe: abs, arms, glutes, quads, cardio, back. We limped out of there feeling like whipped Army recruits. But we were stronger, and we were smarter users of the stability ball.
Maybe you have one already. Maybe, like the resistance bands you bought with such great intentions, it sits in a neglected dusty corner of your family room. Maybe you see it at the gym all the time and walk right by, thinking, "Well what the heck can I do with THAT?!"
Answer: You can do a heck of a lot, and in a short period of time. Today's workout is just a sampling of the possibilities. So dust off that big round plastic ball and put your Badass to work!
1. Cardio jumps: Put the ball between your legs, gripping it with the inner part of your lower legs. Jump up and down, for a total of 30 seconds, keeping the grip on the ball.
2. Basketball shuffles: Shuffle the length of a decent sized space or room, first going to the right. While you shuffle, dribble/bounce the ball. Now shuffle and dribble back to the left. That's one rep. Do a total of four reps.
3. Wall squats: Put the ball behind you, positioned at the lower back/glutes area and lean up against a wall. Keeping contact with the ball, squat down (make sure your feet are out far enough that the knees aren't extending over the toes). Hold for 10 seconds and slowly come back up. Squat right back down, hold for 10 seconds. Repeat for a total of 60 seconds.
4. Hamstring curls: Lay down on a mat, chest side up. Put your feet up on the ball, positioning it so that your calves are on top of the ball and your toes are flexed with toes pointed up to the ceiling. Now lift your hips and keep them raised as you user your hamstrings to roll the ball in toward your Badass. With control, and with hips raised, roll it back out. That's one rep. Do 20 reps.
5. Glute lifts: Stay on the mat, chest side up. Put your feet up on the ball, positioning it so that your calves are on top of the ball and your toes are flexed with toes pointed up to the ceiling. Now lift your hips and keep squeeze your glutes as you come up. Slowly lower the hips until your butt barely touches the mat. Lift the hips back up. That's one rep. Do 20 reps.
6. Pikes-with-pushups: Roll out on top of the ball until it's just below your knees. Your hands are in a pushup position. Using your core and ab strength, raise up into a V. If you're just starting out, an option is to pull the knees in toward your chest instead. Roll the ball bacl to the starting position. That's one rep. Do a total of 10 to 15. As soon as you finish, do 10 to 15 pushups from on top of the ball.
7. Alphabet plank: Position your forearms on top of the ball, and your core and legs behind the ball in a plank position. Get steady, and hold the position for 10 seconds. Lift the right leg for 10 seconds; lower and lift the left leg for 10 seconds. Now, with forearms still in place and both feet on the floor, slowly "write your name" with the ball, holding the core tight while you use your forearms to move the ball as if it were a pen. Trust me - you'll feel this one.
8. Basketball shuffles: Same as before.
9. Cardio jumps: For 30 seconds
10. Wall squats: Same as before
Do the circuit once or twice more. Then give yourself a good, long stretch!
Coming Wednesday: It's a surprise!