Ab-Ball

Updated: Sep 5, 2019

Warm up:

25 Jumping Jacks

10 Bird/Dog (R +L=1)

10 Lunge Twists (R+L=2)


Then complete one of the following options

Option 1> 3 Months:

5 Rounds

20 KB Swings 25/35

20 Y-T-Cobra Back Extensions

20 Stability Ball Crunches

20 Piri Glute Bridges R

20 Piri Glute Bridges L

20 Stab Ball Kills (R+L=1)


Option 2< 3 Months:

3-4 Rounds

20 KB Swings 15/25

20 Y-T-Cobra Back Extensions

20 Stability Ball Crunches

20 Piri Glute Bridges R

20 Piri Glute Bridges L

20 Stab Ball Kills (R+L=1)


Option 3< 1 Month:

2 Rounds

20 KB Swings 10/15

20 Y-T-Cobra Back Extensions

20 Stability Ball Crunches

20 Piri Glute Bridges R

20 Piri Glute Bridges L

20 Stab Ball Kills (R+L=1)


Cool Down:

3-5 Yoga Worms


Post Thoughts to Comments


When you pull a 24 hr. shift and still make it to the 4:15 am class!


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