Swiss Ball Dumbbell Workout

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EQUIPMENT: Dumbbells, swiss exercise ball.

INSTRUCTIONS: 3 sets of 15 reps as a super set round, or as traditional 3 x 15 sets/reps.

Go at a sustainable, manageable pace for your fitness level.

EXERCISES

• Bicep Curls
• Shoulder Press
• Crunches

• Chest Press
• Chest Flyes
• Wall Squats

• Kneeling Roll Out
• Plank
• Back Extension

• Hamstring Leg Curls
• Leg Lifts
• Hand Off

• Ab Pike Press
• Push Ups
• Knee Tuck Crunch

RECORD KEEPING OPTIONS:

📓 Pick a target overall time, like 30 minutes total. Do as many rounds as you can in 30 minutes. Record how many rounds you completed (eg. 6.5 rounds].

➡️ PROGRESSION: try to get a few more reps in than last workout for the same amount of time.

📓 Record your time for each round/circuit. It might look like: R1 – 3:14, R2 – 3:45, R3 – 4:15…

➡️PROGRESSION: improve your time for each round.

📓 Pick a target overall number of rounds and record your total time for x rounds. [eg. 10 rounds took you x minutes to complete]

➡️ PROGRESSION: improve your overall time for x rounds over the last workout.

📓 Forget the 10 reps instruction and set a Tabata timer instead. 30 seconds of work x 10 seconds of rest. Get as many quality reps of each exercise you can in each 30 second work period.

➡️PROGRESSION: improve your form. Get more reps per 30 second work period.

Honestly, just do it. If all you do is mark off the date that you did it, you’re still winning.

OTHER PROGRESSIVE LOAD OPTIONS:

✔️ Add weights: dumbbells, full gallon jugs, toddlers, whatever you have lying around.

✔️ Increase work periods/reduce rest periods.

✔️ Add mobility warm ups, ab finishers, and cool down sequences from The Workout Library to beef this up if you wish.

THE MOST IMPORTANT THING: Have fun with it!

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