Beginner’s Workout #14: featuring Cary Hofstad

Posted on January 16, 2011 by


Stability Ball: I love the stability ball. It is not a stable surface so your body is forced to recruit stabilizer muscles to maintain your balance during movement. 

Upper Back Extension

1)   Start on your knees with the ball in front of you. Roll yourself onto the ball until your lower abdominal muscles and hips are supported, brace the soles of your shoes against the wall. Hold a single dumbbell in both hands.

2)   Raise your upper body until your knees hips and shoulders are all in a line. Lower your upper body back down to the ball.

3)   Repeat the movements for 12-15 reps

Supine  Bridge Chest Press

1)      Start in a seated position on the ball, holding weights you will be pressing in each hand. From this seated position, slowly roll yourself out until your neck and shoulders are supported by the ball. Your feet should be positioned slightly wider than hip-width apart, and your knees are bent.  Contract your abs and lift your hips until your body is in a “bridge” position. Position weights on either side of your chest w/palms facing forward.

2)      Press your arms upward, extending the weights slightly forward of your sternum. Hold the position, contract your pectoral muscles and then slowly bring weights back to start. Repeat for 12-15 reps.






Stability Ball Preacher Curl

1)   Preacher Curls: This is a standard bicep curl using the ball. Start in a kneeling position facing the ball. Hold a dumbbell in each hand, stabilizing your elbows by leaning your upper body over the ball and pressing your elbows into it. Your arms should be extended.

2)   Bend your elbows, bring the weights towards your shoulders, and contract your biceps. Repeat for 12-15 reps.

Long –lever trunk curl

1)   Start in a seated position on the ball, holding a single dumbbell with both hands. Slowly roll down, keeping your abdominals tight, until your lower back is supported by the ball. From here, extend your arms back and over your head, holding the dumbbell with straight arms over your head.

2)   Tighten your abs and raise your torso, arms, and upper back all at the same time, contracting your abs while keeping your arms and elbows elevated. Hold the contraction at the peak for a pause and then return to starting position. Repeat for 12-15 reps.