fitness trainer instagram At Home Workout Routine #5 MORE CORE!

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Exercises -

Ball Atomic Pushups
1 arm 1 leg row
Ball Seated Shoulder Press
Ball Ab Pass

I'm back with another at home workout for all ability levels using just a ball, dumbbells, and a suspension trainer. We are going to integrate many different muscles groups into these exercises so we are efficient with our time. As a reminder, we are doing 10 reps of everything, and try to get in 3-4 sets of all of these exercises, and beginners can do variation 1, and for more you more advanced peeps out there, do variation #2 or #3. Let's get to work!

We're going to ratchet up the pushups today by doing some atomic pushups on the ball. You level ones will want to keep the ball near your thighs, and perform a tuck, rolling the ball toward your hands, bringing your knees to your chest, and back to a pushup. Level 2's will want to place the ball on the shins, and level 3's go for the toes! Remember to keep your abs really tight so your low back doesn't arch.




This next one is a pretty tough one. Level ones will go back to doing a single arm row on the ball like we did in workout #4, but level 2's and 3's will go to a single arm, single leg row. Begin standing on your right leg with super posture, holding your dumbbell in your left hand. Bend your knee slightly and hinge forward from your hips. Keeping your back straight, and not shrugging, perform a one arm row with your left arm. To make it more difficult, add more weight, but really focus on form and balance.

Next we are going to take a seat on the ball and do a shoulder press with our elbows in. Begin with good posture - keep your back straight and pull your abs in. Level 2's and 3's just add more weight to make it more difficult, and make sure you do not bounce on that ball- that is cheating.

After 10 strong reps, we are on to the floor for an ab pass with the ball. Level ones will begin with the ball between your feet and pass it from feet to hands with a crunch in between. For this exercise you might want to do more reps than 10. Level 2's will lower your legs with the ball between your feet and raise the ball overhead more when holding the ball. And, level 3's will open the body up even more. Focus on keeping your lower back pushed to the ground and if you feel any pain in the lower back, move back a level or don't do this at all.

Great job! Now, begin from the Ball atomic pushups and do all that again 2-3 more times. If you have more gas left in the tank, you can always do another workout from this series. And since this has gotten so much positive feedback from you, I am going to continue doing these At Home Workouts using a ball, Dumbbells and suspension trainer. As always, you can ask me any questions in the comments or tweet me @fitnessontherun. Follow me on Gooogle Plus and we can eventually do Live workout/hangouts I'll put all the links below in the description. Thank you for tuning in today, keep up the great work. Jon Ham from fitness on the run, and I'll see you next monday!

Ball Atomic Pushups
1 arm 1 leg row
Ball Seated Shoulder Press
Ball Ab Pass

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fitness trainer instagram At Home Workout Routine #5 MORE CORE!
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How-to & Style	Upload TimePublished on 4 Mar 2013

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