Cardio Warm Up

• Groups of 5 working on the

same station. Switch Kicks
• Circuit 1 – 30 seconds on
each, once through.
• Stretch – Lower Body. Heisman
• Circuit 2 – 40 seconds on
each.
• Stretch – Upper Body Mummy Kicks

Heel Kicks

High Knees

Jumping Jacks
 Fit Ball Workout

27 Minutes Exercise – 2 x 2 minute rest

Arms

Core

Legs

((((Multiple Body Parts))))

 Circuit 1
• 45 seconds per exercise.

• Swap with partner after each exercise.

• Partner jogs around the gym while other

person exercises on the ball.
 Abdominal Crunch

- Lie on your lower back on the exercise ball and place your hands behind your ears.

- Roll your shoulder blades up and lower yourself back down after a short pause.

- To avoid straining your neck, look straight up instead of looking at your knees.
 Ball Abdominal Rollout

- Lie on your knees, place your hands on top of the exercise ball in front of you, arms
extended and back straight.

- Keeping your back and arms extended, roll on top of the ball until your upper arms
are pressed against it and pull yourself back up after a short pause.

- Keep your arms extended and your back straight throughout.

 Sit Up

- Lie on your lower back on the exercise ball and place your hands behind your ears.

- Raise your upper body up from the ball and lower it back down after a short pause.

- Breathe out while contracting your ab muscles and breathe in while returning to
starting position.
 Press Up

- Lie prone with your hands on top of the exercise ball, legs and back fully extended.

- Push yourself up by extending your arms and slowly lower yourself back down after a
short pause.

- Breathe out while pushing and breathe in while returning to starting position.

- Or complete with knees on the floor.

 Back Extension

- Kneel down in front of the exercise ball, your belly pressed on top of it and place
your hands on each side of the ball.

- Extend your back by extending your arms and legs and return to starting position
after a short pause.

- Breathe out while extending and breathe in while returning to starting position.
 Ball Bridge

- Crouch down on your feet, press your shoulder blades against the exercise ball
behind you and place your hands across your chest.

- Without moving your feet, extend your back until it is parallel to the floor and lower
it back after a short pause.

- Breathe out while extending and breathe in while returning to starting position.
 Rest
• 2 minutes drink break.
 Circuit 2
• 45 seconds per exercise.

• Swap with partner after each exercise.

• Partner jogs around the gym while other

person exercises on the ball.
 Alternating Arm and Leg Extension

- Lie prone on top of the exercise ball, your belly pressed against it and maintain
balance with your feet and hands on the floor.

- Extend your left arm and right leg out and up and lower them back after a short
pause. Alternate sides after each repetition.

- Breathe out while extending and breathe in while returning to starting position.
 One Legged Squat - Left

- Stand with one ankle on top of the exercise ball behind you and crouch down until
your knee is at a 90 degree angle.

- Raise yourself up by extending your leg and slowly lower yourself back after a short
pause. Alternate sides after each set.

- Breathe out while raising yourself up and breathe in while returning to starting
position.
 One Legged Squat - Right

- Stand with one ankle on top of the exercise ball behind you and crouch down until
your knee is at a 90 degree angle.

- Raise yourself up by extending your leg and slowly lower yourself back after a short
pause. Alternate sides after each set.

- Breathe out while raising yourself up and breathe in while returning to starting
position.
 Fit Ball Twist

- Lie back on a Swiss ball, and raise your hips until they’re level with the floor. Cup
one hand over the other, and extend your arms straight over your chest.
- Twist your torso to one side, and then the other while keeping your balance.
 Ball Squeeze

- Sit on the exercise ball with your thighs on each side of it and place your hands
across your chest.

- Squeeze the exercise ball between your legs by bringing your thighs closer to each
other and slowly unsqueeze after a short pause.

- Breathe out while squeezing and breathe in while returning to starting position.
 Abdominal Crunch

- Lie on your lower back on the exercise ball and place your hands behind your ears.

- Roll your shoulder blades up and lower yourself back down after a short pause.

- To avoid straining your neck, look straight up instead of looking at your knees.
 Rest
• 2 minutes drink break.
 Circuit 3
• 45 seconds per exercise.

• Swap with partner after each exercise.

• Partner Skips using the skipping ropes while

other person exercises on the ball.
 Plank - Hold

- Assume the top of a push-up position but rest your forearms on the ball. Keep your
abs strong and your neck in line with your spine.
 Shoulder Curl and Press

- Hold the ball out in front of you with your feet hip-distance apart.
- (A) With arms straight, bring the ball down to your thighs.
- (B) Bend your elbows and curl the ball up to eye level.
- (C) Press the ball up at a 45-degree angle until your arms are fully extended. Return
to the starting position.
 Side Squat

- (A) Hold the ball above your head with your arms straight and feet hip-distance
apart.
- (B) Keep your back flat and abs tight as you bend your knees and twist your torso to
lower the ball toward your left foot.
- Return to the centre with the ball overhead, then twist to the right side. Repeat 15
times.
 Triceps Extension

- Lie prone with your forearms on top of the exercise ball, back and legs fully
extended.
- Push yourself up by rolling the ball towards your hands to extend your arms and
slowly lower yourself back down after a short pause.
- Focus on exercising the triceps.
 Ball Balance

- Lie face down on the ball, positioning it under your abs and hips.
- Place your hands on the floor, shoulder-width apart, and engage the leg muscles to
keep the lower body active.
- Slowly lift the right arm straight out to the side, using your core and the left arm to
stabilize your body. You'll probably roll around a bit, so take your time and stay near
a wall for balance if needed.
- Hold the right arm up for a few seconds and lower back down, lifting the left arm.
 Y-T-A

- Start with your stomach on the ball, keeping your legs straight but not locked. Raise
your arms above your head.
- Bring your arms to shoulder level.
- Finally, sweep your arms low and close to the hips, trying to fully extend your arms
and contract your triceps muscles.