January Jumpstart | Week 4 Workout

Fitness: Workouts

By: // January 25, 2015


You’ve made it to fourth and final week of our January Jumpstart Challenge! Do you feel better than you did on January 1? Hopefully you are finding new ways to challenge yourself and maybe even a few new muscles you didn’t know were there. For this final 15-minute jumpstart workout, we are bringing in the stability ball. The stability ball is a great way to take a typical exercise and turn it into so much more. The unstable surface of the ball makes a basic move more challenging by incorporating more stabilizers and increases your core strength as your body fights to keep steady on the ball.

If you don’t own a stability ball, some of the exercises are done off the ball and you can certainly modify the others to be “ball free” if needed. The layout of this workout is the same as the others: a three minute warm-up followed by six exercises at 45 seconds a piece. You’ll get 15 seconds between each exercises to rest and, after completing the set, go through just one more time to make a complete 15-minute cardio and strength workout.

Once you complete this weekly challenge, it might be fun to take the month of February and start the entire January Jumpstart challenge all over again (here is Week 1, Week 2, and Week 3). Notice the changes in your body and how you’ve adapted to movement. Enjoy the benefits you’ve gained and stay focused on keeping the momentum going. If you feel better than you did when you started on Week 1, change the 45 seconds to a minute. Or do the routine three times through. Or if you did it twice a week, add a third day to your routine. Anything you can do to keep moving is awesome. Congratulations on your willingness to move and be healthy!

Let’s start Week 4 with this easy three-minute warm-up:  For one minute, lightly squat down and up like you are sitting back in a chair and then standing. For the second minute, jog lightly or march. Finish the warm-up with one minute of jumping jacks then go directly to the first exercises.

Stability Ball Side-To-Side Lunges

Chris Freytag demonstrating stability side to side lunges in a blue tank top using a silver stability ball1) Stand tall and hold ball between hands in front of you.

2) Step right foot out wide and bend right knee to a 90 degree angle.

3) Push off right foot to step back in.

4) Step left foot out wide and bend left knee to a 90 degree angle.

5) Push off left foot to step back in.

Perform lunges for 45 seconds then rest for 15 and set your ball to the side for the next exercise.

Split Jumps

Chris Freytag demonstrating split jumps in a pink tank topA) Stand tall with your feet hip distance apart. Hands are in front of the chest hand on fist. Take a large step forward with one foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.

B) Lower the back knee slightly and jump to switch the legs coming into a lunge on other leg. Repeat.

Split jump for 45 seconds, then rest for 15 while you grab your stability ball for the next move.

Stability Ball Tricep Kickback

Chris Freytag demonstrating Stability Ball Tricep Kickbacks in a blue tank top with a silver stability ball1) Holding dumbbells, place your chest on the ball with arms draped alongside the ball and legs extended out to the floor behind you. Keep head in line with your spine.

2) Pull your elbow up to a 90 degree angle for start position.

3) Press dumbbells back to lengthen arms, squeezing triceps.

4) Release dumbbells back down to start position.

Perform kickbacks for 45 seconds, then rest for 15 while you set your weights and ball to the side.

Surfer Squats

Chris Freytag demonstrating surfer squats in a black tank top 1) Start in a squat position with body facing the side of the room but eyes looking forward.

2) Jump a full 180 degrees and land in a squat so that body is now facing the other side of the room. Keep eyes forward.

3) Continue to make 180 degree jump-turns with eyes looking forward and body staying in squat position.

Jump for 45 seconds, then rest or 15 while you grab your stability ball for the next exercise.

Stability Ball Hamstring Roll-In

Chris Freytag demonstrating a stability ball hamstring roll-in in a blue tank top using a silver stability ball1) Begin lying on back, arms by side and feet on top of stability ball.

2) Squeeze glutes and abs and lift body up so you are in a straight line with only shoulders and head relaxed on mat.

3) Pull heels toward glutes rolling ball in, then push the ball back out. Continue to pull ball in and out slowly without letting your back sag.

Repeat pull-ins for 45 seconds, then slowly lower your body down and rest for 15. Stay in the same position on your back for the next exercise.

Stability Ball Abs

Chris Freytag demonstrating stability ball ab tuck in a blue tank top using a silver stability ball1) Begin in a plank position with shins/feet on the ball and hands on floor just below your shoulders. (Note: feet on the ball is more difficult than shins).

2) As you exhale, pull your knees toward your abs lifting hips slightly.

3) As you inhale, return to plank position. Tighten your abdominals to avoid letting your back sag.

Continue to slowly pull the ball in and out for 45 seconds then rest for 15.

Now, go back to the top (skipping the warm-up) and repeat the exercises one more time for a full 15-minute challenge!


Printed from GetHealthyU.com

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