FITBALL_TEMPLATE.jpg

THE FIT BALL IS A GREAT PIECE OF EQUIPMENT THAT CAN REALLY HELP STEP-UP YOUR CIRCUIT PROGRAMS. BY PROVIDING AN UNSTABLE SURFACE TO PERFORM THE EXERCISES FROM, IT IMMEDIATELY REQUIRES YOU TO RECRUIT YOUR CORE, THEREBY TRANSFORMING EVERY EXERCISE YOU DO INTO A TOTAL BODY WORKOUT!!

ENSURE YOU START SLOWLY AND WORK ON FINDING YOUR BALANCE IN EVERY MOVEMENT.


12 x CRUNCHES
Place your lower back against the ball and your feet flat in front of you about hip-width apart. Your hands are behind your head. Stretch all the way back keeping your tailbone connected to the ball. Bring your head and chest forwards, sliding your ribcage towards your hips engaging your abdominals. Try and keep the ball still.

12 x BACK EXTENSION
Place your feet against a stable surface (i.e. wall) and have your legs about shoulder-width apart. Legs are straight and strong. Hands are underneath your forehead (one hand on top of the other) with your elbows out to the side. Tuck your tailbone under to protect your lower back. Lower your head towards the ball, then lift back up to a plank position with the muscles of the mid (thoracic) back.

12 x KNEE TUCK WITH PUSH-UP*
*The push-up part of this exercise is optional. Only perform it if you are comfortable with the knee tuck.
Come into a plank position with your feet on the ball and your hands on the floor. Ensure you are not collapsing into your lower back and that your shoulder remain broad. Without moving your upper body, draw your knees in towards your chest squeezing your abdominals. Control the movement as you return to your plank.

12 x HAMSTRING CURLS
Lying on your back, place the ball underneath your feet with your arms resting by your sides. Squeeze your bottom and lift your hips up until you are one long line from your feet to your shoulders. Keeping your upper body still and tight slowly roll the ball in towards your bottom. Keeping your hips lifted and your hamstrings engaged, slowly roll the ball back to the start position. 

12 x LEG LOWERS
Lying on your back, place the ball in between your feet, ankles or knees (wherever feels comfortable for you). Bring your hands behind your head and lift your head and neck off the ground. Imprint your lower back into the ground as you carefully lower your legs to a position that feels strong in your abs but safe in your back. Control the movement in both the lower and lift phase of the exercise.

12 x SIDE-LYING LEG RAISES
Bring the ball to one side and drape your body over it with your inside knee on the floor next to the ball. Support your head with your underneath hand and lift your top leg so it is straight out parallel to the floor. Slowly lower your top leg down until your toe touches the floor then with control, lift it back to the start position. Ensure your hips stay stacked (one on top of the other) throughout the exercise.

PERFORM EACH EXERCISE A1 - A6 BACK TO BACK WITH NO REST BETWEEN THEM. HAVE A 60-90 SEC REST AT THE END OF EACH ROUND. COMPLETE 4 ROUNDS.


THIS CIRCUIT IS A STEP UP FROM CIRCUIT I. EACH EXERCISE IS MEANT AS A PROGRESSION ON THE PREVIOUS. ONLY ATTEMPT IT IF YOU HAVE MASTERED THE PREVIOUS CIRCUIT.

12 x OBLIQUE CRUNCHES (EACH SIDE)
Place your lower back against the ball and your feet flat in front of you about hip-width apart. Your hands are behind your head. Stretch all the way back keeping your tailbone connected to the ball. As you come up, bring your right shoulder towards your left knee, sliding your ribcage towards your hips engaging your abdominals. Try and keep the ball still. Return back to the start position and repeat to the other side.

12 x STRAIGHT-ARM BACK EXTENSIONS
Place your feet against a stable surface (i.e. wall) and have your legs about shoulder-width apart. Legs are straight and strong. Arms are lifted straight out in line with your head. Draw your shoulders down and tuck your chin in slightly towards your throat. Press your pubic bone into the ball protecting your lower back. Lower your head towards the ball, then lift back up to a plank position with the muscles of the mid (thoracic) back.

12 x PIKE WITH PUSH-UP*
*The push-up part of this exercise is optional. Only perform it if you are comfortable with the pike.
Come into a plank position with your feet on the ball and your hands on the floor. Ensure you are not collapsing into your lower back and that your shoulder remain broad. Draw your navel towards your spine and lift your hips to the ceiling until you are in an inverted "V" shape keeping your legs straight. Control the movement as you return to your plank.

12 x SINGLE-LEG HAMSTRING CURLS
Lying on your back, place the ball underneath your feet with your arms resting by your sides. Squeeze your bottom and lift your hips up until you are one long line from your feet to your shoulders. Keeping your upper body still, lift your right leg into the air. Engaging your left hamstring, roll the ball in towards your bottom. Keeping your hips lifted, slowly roll the ball back to the start position. 

12 x JACKKNIFES
Lying on your back with your arms by your sides, place the ball in between your feet, ankles or knees (wherever feels comfortable for you). Lift your legs to a 90-degree angle at your hips and draw your navel towards your spine. Carry the ball over your face until your legs are over your head parallel to the floor. Lift the ball up towards the ceiling until you are in a shoulder stand position. Slowly lower down to the previous position. Roll your spine down the mat carrying the ball with you and then completing the movement by lowering your legs towards the floor then back up to the start position.

12 x SPLIT LUNGES
Place your right foot on the ball, stand tall on your left leg and have your hands on your hips. In one fluid movement, roll the ball away from you as you bend down into a lunge position in your left leg. Keep your body as upright and stable as you can. Roll the ball back towards you as you come standing up. Repeat to the other side.

PERFORM EACH EXERCISE A1 - A6 BACK TO BACK WITH NO REST BETWEEN THEM. HAVE A 60-90 SEC REST AT THE END OF EACH ROUND. COMPLETE 4 ROUNDS.