September 12, 2014
Say Goodbye To Droopy Booty & Muffin Top With Our Wall Ball Workout!
Lets sculpt your tush and tummy from every angle with these 6 butt and ab exercises I have created with our Wall Ball. For more of a challenge wear our weighted vest to really burn off those extra calories!
Stand with feet slightly wider than shoulder-width apart with toes turned out, holding your wall ball in front of thighs. Keeping your core tight and torso tall, bend knees 90 degrees. Keep knees aligned between second and third toes and keep your weight in your heels. Straighten your knees back to starting position while squeezing your glute's and swinging the wall ball up in front of your chest.
Wood Chops with Wall Ball x 15 ( each side)
This move works your legs, abs and shoulders. Stand with legs shoulder-width apart holding the wall ball in front of you. Bending your knees into a squat position, move the wall ball to your left hip. As you straighten your legs lift the ball into the air, diagonally to the right. That is one rep. Complete 15 wood chops on each side.
Mountain Climbers x 50
These mountain climbers are a great and quick cardio exercise to really warm up your entire body. Keeping your hands firmly on the ball, your abdominals engaged and shoulders strong, jump to switch leg positions. The weighted vest will make this exercise more intense! Trust me you will feel it.
Standing Oblique Dip Crunch x 15 ( each side)
This exercise works the oblique muscles of your midsection. Begin by standing up straight with your feet shoulder width apart. Hold the wall ball in your left. Keeping your back straight, bend to the left as far as you can, then return to the starting position.
One- Legged Deadlift x15 each leg
Hold the wall ball by the handle in one hand. Stand on one leg, on the same side that you hold the wall ball. Keeping that knee slightly bent, perform a stiff legged dead lift by bending at the hip, extending your free leg behind you for balance. Continue lowering the wall ball until you are parallel to the ground, and then return to the upright position.
Side Plank Hip Dips with Feet on Wall Ball x15 each side
Lay on your side with feet placed on top of each other on your wall ball and lift your body up to neutral. Dip your hips down toward the floor and lift them higher than neutral.
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Repeat this circuit 3 times !
Plie Squat with Wall Ball Swing x 15
Stand with feet slightly wider than shoulder-width apart with toes turned out, holding your wall ball in front of thighs. Keeping your core tight and torso tall, bend knees 90 degrees. Keep knees aligned between second and third toes and keep your weight in your heels. Straighten your knees back to starting position while squeezing your glute's and swinging the wall ball up in front of your chest.
Wood Chops with Wall Ball x 15 ( each side)
This move works your legs, abs and shoulders. Stand with legs shoulder-width apart holding the wall ball in front of you. Bending your knees into a squat position, move the wall ball to your left hip. As you straighten your legs lift the ball into the air, diagonally to the right. That is one rep. Complete 15 wood chops on each side.
Mountain Climbers x 50
These mountain climbers are a great and quick cardio exercise to really warm up your entire body. Keeping your hands firmly on the ball, your abdominals engaged and shoulders strong, jump to switch leg positions. The weighted vest will make this exercise more intense! Trust me you will feel it.
Standing Oblique Dip Crunch x 15 ( each side)
This exercise works the oblique muscles of your midsection. Begin by standing up straight with your feet shoulder width apart. Hold the wall ball in your left. Keeping your back straight, bend to the left as far as you can, then return to the starting position.
One- Legged Deadlift x15 each leg
Hold the wall ball by the handle in one hand. Stand on one leg, on the same side that you hold the wall ball. Keeping that knee slightly bent, perform a stiff legged dead lift by bending at the hip, extending your free leg behind you for balance. Continue lowering the wall ball until you are parallel to the ground, and then return to the upright position.
Side Plank Hip Dips with Feet on Wall Ball x15 each side
Lay on your side with feet placed on top of each other on your wall ball and lift your body up to neutral. Dip your hips down toward the floor and lift them higher than neutral.