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  1. Quick and Challenging 35 Minute Workout

    By Terry Cobb, CPT-CES

    Warm up for 5 minutes:

    Jumping Jacks 1 minute
    Squats 1 minute
    Kettle Ball or Dumbbell Swings 1 minute
    Jumping Jacks 1 minute
    Squats 1 minute

    Equipment:  Cardio Machine & Stability Ball

    Cardio:

    Perform Tabata Drill three times for a total of 18 minutes:

    Using a treadmill, cycle or elliptical machine increase intensity of the machine and/or increase to a speed that is high intensity for 20 seconds, then slow the pace down to recover for 10 seconds .  Repeat this circuit eight times.  Bring your cardio machine down to a recovery rate for 2 minutes.  Repeat this drill, including the rest intervals for a total of 18 minutes.  This is a great way to boost the metabolism and get a high calorie burn in a very short amount of time.

    Muscle Conditioning:

    Complete each of the following exercises and then repeat the circuit two more times.

    Stability Ball Push up:

    Position your body on top of the Stability ball. Place hands in front with feet onpu on sb the ball and chest nearly touching the floor.  Push up until your arms are straight, keeping your hips in line with your shoulder.  Lower back to where your chest nearly touches the floor.  Repeat for 8-12 reps.

     

    Stability Ball Wall Squat:

    Stand with Wall squatyour arms by your side and stability ball positioned at your low back level, against a wall.  Squat down, lowering your body toward the floor, making sure your knees are not extended out past your toes.  Push through your heels to return to start position.  Repeat  for 8-12 reps.

     

     

     

    Stability Ball Arm to Leg Transfer:

    Sb Transfer1

    sb transfer 2

    Lie on your back, straight – holding the stability ball overhead, with your arms fully extended.  Raise your arms and legs straight to the middle and transfer from your hands to between your ankles.  Lower your arms and legs and repeat in the opposite direction.  Transfer the ball back and forth every rep.  Repeat for 20 alternating reps.


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4102-E South Staples
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com