Ball Krazy

These aren't dance moves for the club. This Front, Back, and Side-to-Side workout is designed to hit muscle groups on various sides of the bod. It could be more fun than clubbing...you won't know until you try it! Have a pair of dumbbells or soup cans handy for the exercises at the end.

Exercises

Conjunto 1: 1 rodada

Bridge with Heel Digs on Ball

1 minuto

Bench Dumbbell Fly

1 minuto

Ball Butt Lifts

1 min 30 segs

Tricep Kickbacks

1 minuto

Buddy Wall Sit

45 segundos

Conjunto 2: 1 rodada

Dumbbell Rear Lateral Raises

1 minuto

Floor Bridge

2 minutos

Plank Heel Pushes

1 min 30 segs

Plank Heel Pushes

1 min 30 segs

Conjunto 3: 1 rodada

Sumo Obliques

1 minuto

Oblique V-Sits

1 minuto

Ball Ab Rolls

1 minuto

Stability Ball Chest Press with Glute Raises

1 min 30 segs

Bicep Curls

1 minuto

Conjunto 4: 1 rodada

Ball Torso Rotations

1 minuto

Dumbbell Side Bends

1 minuto

Kettlebell Squat to Upright Row

1 minuto

Conjunto 5: 1 rodada

Right Turkish Get-ups

4 repetições

Left Turkish Get-ups

4 repetições

Alternating Waves to Burpee

25 segundos

Russian Twist Slams

25 segundos

Side Lunge Slams

25 segundos

Battle Ropes Figure 8 Slams

25 segundos

Alternating Waves with Jump Slam

25 segundos

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Ball Fun

18 minutos,

Ball :)

20 mins 30 segs, Intenso

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9 minutos, Moderado

Ball Out!

24 minutos, Intenso

Stability Ball Workout

27 mins 45 segs, Moderado

Escolha Principal para este Treino

Quickdraw Adjustable Dumbbells

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