Beginners Workout 1

Posted on December 15, 2009 by


Jamie Lynn

This workout can be done at home, you only need a stability ball and a set of dumbbells.  It is designed for all fitness levels. Perform each exercise 15 times, 4 sets.  Have fun with it and let me know what you think!!

Wall Squat

Wall Squats

Place stability ball at the small or your back, feet hip distance apart, (place a yoga block between your knees if you have one available)

INHALE: squat towards the floor keeping public bone forward

EXHALE: return to starting position, squeezing your buns as you come up

Hamstring Press

Hamstring Press

Place stability against the wall and lie down on your back with entire foot resting on the ball and a 90 degree angle between the hip and knee.

INHALE: prepare

EXHALE: lift the hips toward the ceiling while pressing the feet into the ball

Back Extension

Back Extensions

Lie on your belly with stability ball against your pubic bone. Bring your hands up to your head as if to do a crunch.

INHALE: reach torso down toward the floor rounding around the ball

EXHALE: return to starting position, keeping pubic bone pressed into the ball and legs active

Chest Press

Chest press

Lie on your stability with your neck and shoulders resting on your ball and your hips lifted in a bridge.  Hold dumb bells in your hands.

INHALE: prepare, arms are in line with the chest

EXHALE: press the dumb bells up toward the ceiling

Dead Bug

Dead Bug

Lie on your back with knees 90 degrees above the hip and arms straight up toward the ceiling

INHALE: extend right leg toward wall in front of you and left arm toward wall behind you

EXHALE: return to starting position and switch sides