This 20 minute full body workout utilizes stability ball, medicine ball, and dumbbells to build core strength, boost endurance and tighten and tone problem areas like inner thighs, glutes, and arm flab. Perform 1-3 circuits 3 times a week for general fitness or 2 times a week for maintenance. Combine with additional cardio and more targeted ab workouts for even better results. Perform one set for indicated reps of all upper and lower body exercises only. Take a quick break then repeat the circuit for indicated reps. Perform all ab exercies for one set at the end of the workouts.
| Exercise |  Wall Squat 1) Place flexaball against wall approximately lower back height. 2) Start position: Lean lower back against ball and take approximately one step forward with each foot. Feet should be slightly wider than hip width apart. 3) Bending at the hips and knees, lower body until thighs are parallel to the ground. DO NOT allow knees to extend past the big toe. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position. 6) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially.
|  Pushup with hands on the ball 1. Place your hands on the top of a stability ball with your knees on the ground and your trunk in a straight line. 2. Start with your arms extended and slowly lower your chest to the ball and then return to the starting position. 3. Keeping your body straight throughout the movement repeat for the required number of repetitions.
|  Sandbag Lateral Lunges 1. Start by placing the sandbag on your right shoulder. 2. Proceed to lunge to the right with your right foot. Lunge down until your thigh is parallel with the floor. 3. Return to the starting position and repeat for the desired repetitions. 4. Repeat with the other side. Trainer's comments: Use medicine ball instead of sandbag.
 Advanced Tricep Bench Dip 1. Start by placing your hands on the bench and then placing your feet on top of the ball. 2. Once stabilized proceed to bend your elbows until your arms bends to about 90 degrees. 3. Return to the starting position by extending your arms until they are straight again. 4. Repeat for the desired repetitions.
 Seated Dumbell Bicep Curl 1) Sit in upright position on stability ball. 2) Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides. 3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. 4) Return to start position.
 Oblique Crunch with Medicine/Stability Ball 1. Sit in upright position on flexaball with feet flat on floor. 2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor. 3. Place hands above head holding a medicine ball. Head should be in a neutral position with a space between chin and chest. 4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise your right shoulder up toward ceiling and bring medicine ball towards opposite hip. 5. Return to start position and repeat with the other shoulder. 6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
 Reverse Curl w/ Med Ball 1. Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air holding onto a medicine ball. Position arms at sides with palms down on floor. 2. Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench. 3. Return to start position. 4. Remember keep legs from swinging to prevent momentum throughout the exercise.
 Crunch (arms behind head) 1) Sit in upright position on flexaball with feet flat on floor. 2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor. 3) Place hands behind head with elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up. 5) Return to start position. 6) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
 Hip Bridge on Ball 1) Assume back lying position on floor. Place hands at sides with palms down on floor. 2) Start position: Place heels on top of Flexaball with knees slightly bent. 3) Raise hips off floor by pressing heels into ball. 4) Return to start position. 5) To increase difficulty, raise and extend arms above chest.
 Single Leg Hip Extension on ball 1. Lie on your stomach across the top of a stability ball. 2. Bend your knees and place ankle weights around the feet. 3. Extend your hips and raise one leg up towards the ceiling by contracting your glutes. 4. Return to the starting position and repeat with the other leg.
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Inexpensive Fitness Must Have: 8lb Medicine Ball
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