224. Weights On The Ball Workbook

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224. Weights On The Ball Workbook

CATEGORY: Fitness, Workout & Exercise 500 Courses

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Syllabus

Title Page
Acknowledgements
Introduction
part two : – programmed for success

let’s get personal: an overview
Program Basics
Choosing your weight level
firm foundation
firm foundation: level 1 twice a week for 20-30 minutes
firm foundation: level 2 three times a week for 20-30 minutes
firm foundation: level 3 three times a week for 45 minutes
slim and trim
slim and trim: level 1 twice a week for 20-30 minutes
slim and trim: level 2 three times a week for 20-30 minutes
slim and trim: level 3 three times a week for 45 minutes
muscle bound
muscle bound: level 1 three times a week for 30 minutes
muscle bound: level 2 three times a week for 45 minutes
muscle bound: level 3 four times a week for 45 minutes
part three: – the exercises

weights on the ball: time for action
seat of power: seated on the ball
alternate biceps curls
hammer curls
triceps extensions
triceps kickbacks

lateral raises
shoulder presses
front raises
shrugs
back to basics: back on the ball
flat chest presses
incline chest presses
flat chest flyes
incline chest flyes
pullovers
triceps extensions
incline curls
keeping up a good front: chest on the ball
rear delt flyes
front raises
shoulder rotations
preacher curls
wrist curls (palm up)
wrist curls (palm down)
planges
dumbbell rows
give yourself a hand: hands on the ball
push-ups
triceps kickbacks
dumbbell rows
walk-arounds
amazing feet of strength: feet on the ball
push-ups
pike presses
walk-arounds
triceps dips
get a leg up: leg strengtheners
back extensions
reverse back extensions
hamstrings curls
stiff-legged deadlifts
wall squats

lunges
side lunges
lateral leg raises
seated calf raises
core concerns: abs movements
abs crunches (back on the ball)
abs crunches (feet on the ball)
roll-up crunches
reverse crunches
side crunches
cross-body twists
side twists
hip raises
be flexible: stretches
back bend stretch
spine stretch
side stretch
hip stretch
roll-out stretch
muscle glossary
index
about the author
other books by ulysses press
Copyright Page

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