Whether its summer or winter there’s always a good reason to workout. The following full-body workout is an ideal way to prepare your body for summer. We’re not usually a fan of using equipment but all this workout requires is any kind of ball.
1. Shoulder/Knee/Hip Workout
Okay, so this one might not be the easiest but its definitely worth a shot with results to die for.
Start by doing a push up, as you go up bring your right knee forward against your chest, then extend it outward and up behind you. Then bring your right knee across your body, similar to the first movement but with your knee moving across your chest to the left. Extend your leg outward and up again, then bring your knee to your side and do a push up.
Repeat this on the left side with each series taking 30 seconds.
2. One Leg, Two Leg Crunches
Lie on your back holding the ball with your arms stretched out behind you. Go into a sit up position bringing the ball overhead and your right knee towards the ball, leave your left leg straight, then go back down. Next do the same with your left leg and finally with both legs. Continue in that order holding the sit up position for 30 seconds each time.
3. Eight Balls
Sit up with holding the ball out in front of you and keeping your knees slightly bent and apart weave the ball through them in a figure 8 pattern. Do this for 30 seconds.
4. Windshield Wipers
Whilst on your back with your legs in there air place a ball between your knees. Squeeze your thighs together and keep your core tight and begin to sway your legs from side to side. Remember to try your best not to twist your body and try and keep your the shoulder on the opposite side to which you are swaying on the ground. Do this at a comfortable pace for 30 seconds.
5. Ball Planks
Get onto all fours, place the ball in between your hands and assume an upright plank position. Once you are in the plank position simply move the ball around in any pattern beneath you, alternating hands with every movement. Its important not to let your hips sway a lot and to keep your back straight.
If you like this workout, you should check out The 7 Minute Workout or the 7 Minute Alternate Workout.
If you are having trouble with any of these exercises check out the helpful video below:
[youtube http://www.youtube.com/watch?v=W6hDT1fVlnw]
