WEIGHT LOSS USING EXERCISE BALL

Switch off the treadmill and hit the weights area for this strength workout. Do the exercises in order and perform each move for 45 seconds. Complete three circuits.

1. WORM WALK SHOULDER TAP

Stand with your feet hip-width apart and fold forward at your waist (A). Place your palms shoulder-width apart on the floor, bending your knees if necessary. Walk your hands forward to a plank position with wrists under shoulders (B). Push down into your left hand as you tap your left shoulder with your right hand (C). Repeat on the other side. Walk your hands back to your feet, stand up and repeat.

3. HALO SQUAT

Stand with your feet shoulder-width apart and hold a dumbbell between your legs, in both hands. Perform a squat (A), then stand up and roll the weight around your head in a circular motion (B and C). Lower the weight back to chest level, squat, stand and roll in the opposite direction. Repeat.

Go back to the treadmill for another run workout. This time, you’ll be running uphill. Increase the belt to a 12 per cent incline, then choose from one of three levels: 7, 9 or 11kph. This is your comfortable pace’. Start there, then do the following.

Switch off the treadmill and hit the weights area for this strength workout. Do the exercises in order. Perform each move for 45 seconds. Do three circuits.

1. RIGHT ARM ROW

Place your left knee and hand on a bench. Position your right foot to the side (hint: your inner thighs should make a triangular shape). Hold a dumbbell in your right hand with extended arm (A). Bend your elbow to row the dumbbell up to just below chest height (B). Extend your arm and repeat.

2. TRICEPS EXTENSION

Stand up straight with your core engaged and knees slightly bent. Hold one dumbbell in both hands and raise it above your head (A). Keep your elbows close to your ears and bend your arms to lower the weight behind your head (B). Pause before raising it back up again.

3. LEFT ARM ROW

(Repeat as in number 1 above but on the other side) Place your right knee and hand on a bench. Position your left leg to the side (hint: your inner thighs should make a triangular shape). Hold a dumbbell in your left hand with extended arm. Bend your elbow to row the dumbbell up to just below chest-height. Extend your arm and repeat.

2. TRICEPS EXTENSION

Stand up straight with your core engaged and knees slightly bent. Hold one dumbbell in both hands and raise it above your head (A). Keep your elbows close to your ears and bend your arms to lower the weight behind your head (B). Pause before raising it back up again.

Go back to the treadmill for the final running part of your workout. This time, you’ll be focusing on speed. Start at one of three levels: 10, 12 or 14kph. Ready to go?

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