Summer Shape Up 2016 Workout #2

Total Body

BALL V LIFTS x 20

Tips and form cues:

Single press: make sure to keep a slight bend in your knees and core tight. Your palm will face forward and start with your arm 90 degrees and press straight up as you exhale. Lower down with control. Do one side before switching to the other.

Lunge to squat: for this exercise, you aren’t rising in between switching- keep your body LOW and knees bent the entire time. Torso stays upright, step back into your lunge, then keep the front knee bent as you step out to side to squat. Step the opposite foot behind and lunge. Watch the front knees to make sure they don’t extent past the toes.

Single leg stability ball squat: (beginners: stick with regular bodyweight squat or weighted squats.) Place your back foot either on a bench or a stability ball. Step your other foot pretty far forward so when you sink down, you have a nice 90 degree angle with your front leg. Keep your chest lifted, and your front knee pointing straight forward. Inhale to sink down, exhale to squeeze your glutes to rise.

Stability ball pikes (beginners: modified or regular plank for 20-30 seconds): place your feet either on a stability ball or towel, and come into a plank position, with your hands under your shoulders and hips in line with your torso. As you exhale, draw your belly in and lift your hips up towards the ceiling, sliding your feet forward so your body makes a V shape. Inhale to lower back to plank. Knee tucks are another great option, too!

Ball V-lifts: start lying on your stomach, either on a bench or stability ball. Your feet are wide, on the floor. As you exhale, squeeze your glutes to lift your legs up and together, gently tapping your heels together. Lower down with control (feet apart to land).

Plank with shoulder taps (can modify with knees down, hips still down): tap your shoulder with your opposite hand, and try to keep the rest of your body (especially you hips) as still as possible.

Hip raise (modify: keep both feet on the floor): lie on your back with your feet flat on the floor. You can lift one foot up to make this one a little more challenging. Exhale to squeeze your glutes and lift your hips to their highest point. Make sure to keep your shoulders pressing down the entire time. Lower down with control.

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