I thought I would share today’s workout that I just finished up. I especially like using the ball for my chest routines. When I’m working chest I get to use my two favorite pieces of equipment within my home gym, the stability ball and dumbbells.
Here was today’s session:
Warm-up: 5 minutes on recumbent bike
Stretching
Dumbbell Bench Press on Stability Ball 4 sets x 6-8 reps
Dumbbell Incline Bench on Stability Ball 4 sets x 6-8 reps
Dumbbell Flies on Stability Ball 3 sets x 6-8 reps
Dumbbell Chest Pullovers on Stability Ball 4 sets x 6-8 reps
Cardio: Recumbent bike - 30 minutes with sprinting intervals
Stretching
The 6-8 reps represent about 75% of maximum 1RM.
When training on the ball with heavier weights be certain your ball is the anti-burst type. If you are just starting out or new to using the stability ball don’t go heavy at first. Keep the dumbbell weight light. Focus on form, position of the ball, and keeping the core tight during the movements.
Here was today’s session:
Warm-up: 5 minutes on recumbent bike
Stretching
Dumbbell Bench Press on Stability Ball 4 sets x 6-8 reps
Dumbbell Incline Bench on Stability Ball 4 sets x 6-8 reps
Dumbbell Flies on Stability Ball 3 sets x 6-8 reps
Dumbbell Chest Pullovers on Stability Ball 4 sets x 6-8 reps
Cardio: Recumbent bike - 30 minutes with sprinting intervals
Stretching
The 6-8 reps represent about 75% of maximum 1RM.
When training on the ball with heavier weights be certain your ball is the anti-burst type. If you are just starting out or new to using the stability ball don’t go heavy at first. Keep the dumbbell weight light. Focus on form, position of the ball, and keeping the core tight during the movements.