warm up:
around the body db pass
figure 8 db
swiss ball hip circles
farmer's walk overhead
alt superman plank/ bird dog
method: choose an upper, lower, core, and cardio for one round. Do each round twice through.
core:
swiss ball db lo hi cross chop
swiss ball v legs tap over side to side
swiss ball saw
plank DB pull thru
plank: opposing knee twist (or foot)
TRX side plank
alt superman plank/ bird dog
lower:
swiss ball bulgarian split squat
swiss ball wall sit
TRX pistol/ sumo
upper:
swiss ball chest flye/ TRX chest press
swiss ball back flye
push up legs on ball or in TRX
TRX row
renegade row
shoulder press
cardio:
frog jump planks or alt frog jump plank with two foot hop plank
swiss ball mountain climbers (hands on ball)
plank jacks
side to side speed plank
jab jack
