Monday Mash Up

Please complete the following 3x through. Pick a weight that is challenging for you.

Exchanging ball from hands to feet x 10 revolutions back to hands
(Laying on your back, holding a stability ball in your hands. Arms above your head, legs long, crunch your arms and legs up to meet in the middle and exchange the ball)

Holding ball in air, lowering opposite arm and leg to the floor x 10 per side
(Holding a stability ball in the air with hands and feet, lower opposite arm and leg to the floor, bring them back up, repeat on other side)

Oblique crunches on ball x 20 per side
(Laying on your back on the ball, crunch up and rotate to one side, back down to center, then repeat on the other side)

Hamstring Ball Curls w/ toes & knees together x 20
( Laying on your back on the ground, legs straight on the ball, bring toes and knees together. Lift hips off the ground and pull ball towards you.)

Chest Press on ball x 15
(Laying on your back with head and shoulders on the ball, press arms straight up over your chest, return to starting position)

Sumo squat with a calf raise x 20

(Legs spread wide, feet turned out, holding one weight between your legs, squat and as you stand back up, raise up onto your toes)

Prisoner Supermans w/rotation x 10 per side

(Laying on your stomach, hands behind your head, squeeze back, butt, and abs as you raise your chest up off the ground. Rotate to one side, back to center, then down and repeat on the other side)