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This is an easy total body workout. It is designed to be done in less than 30 minutes (29 to be exact!) including rest breaks and all you need is a pair of running shoes, a timer (I used my cell phone timer) and a small ball (I used an old soccer ball). - 5 minute run/fast walk
- 20 second rest
You will then do each ball exercise 1 time through lasting for 20 seconds each with a 20 second break in between exercises.
- Squats- Hold the ball in your hands with your arms extended out in front of you, squat down as low as you can keeping your back as straight as possible, your shoulders nice and low (they should not be up by your ears) Your knees should never go over your toes. Hold this for 20 seconds
- 20 second rest
- Plank- Get into plant position resting on your hands and place the ball under your right hand. Slowly roll the ball from your right hand to your left hand and then back to the right. Continue this for 20 seconds
- 20 second rest
- Toe taps- Place the ball on the floor and tap the ball with your right foot and then with your left alternating your feet tapping the ball as quickly as possible (without losing your balance). Continue this for 20 seconds
- 20 second rest
- Modified push ups - Get into push up position and lower your knees to the ground. Place your right hand on the ball and lower yourself into a push-up and back to resting position alternating the ball between the right and left hands continue doing as many push-ups as you can in 20 seconds.
- 20 second rest
- Squats- Hold the ball in your hands with your arms extended out in front of you, squat down as low as you can keeping your back as straight as possible, your shoulders nice and low (they should not be up by your ears) Your knees should never go over your toes. Hold this for 20 seconds
- Leg raises- Laying on your back hold the ball between your feet and raise them into the air as high as you can and lower them back down again. Continue doing this as many times as you can in 20 seconds
- 20 second rest
- Toe taps- Place the ball on the floor and tap the ball with your right foot and then with your left alternating your feet tapping the ball as quickly as possible (without losing your balance). Continue this for 20 seconds
- 20 second rest
- Straight leg crunches- Holding the ball between your feet, raise your legs into the air at a 90degree angle and tap the ball with your fingers. Repeat this as many times as possible in 20 seconds.
- 20 second rest
- Squats- Hold the ball in your hands with your arms extended out in front of you, squat down as low as you can keeping your back as straight as possible, your shoulders nice and low (they should not be up by your ears) Your knees should never go over your toes. Hold this for 20 seconds
- Heel roll ups- Laying on the floor place the ball under your heels and sit up (without using your hands). Continue doing this as many times as possible for 20 seconds.
- 20 second rest
- 5 minute run/fast walk
- repeat ball circuit (this should take 7 minutes)
- 5 min run/fast walk
This entire workout should take less than 30minutes and has a little bit of everything form abs to arms to legs and a little cardio thrown in. I often times will do this workout with my girls too. We go outside and I push them in our jogging stroller during the run, get them out and let them play during the rest and circuit, and back in during the runs. Its quick and everyone gets a little energy out.
-Brittany
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"This isn't sweat, its liquid AWESOME!" -unknown
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