Weight Loss
Begin with five minutes of cardio, jogging in place, doing step-ups on a chair, or jumping rope to get your heart rate to 60 to 80 percent of your maximum range. Then complete two sets of the following exercises in succession, transitioning withoutrest between each exercise into a 30-second cardio interval.
1. Ball Squats: Stand with feet shoulder width apart, arms extended in front for balance, and a Swiss ball pressed between your lower back and a wall. Roll ball down the wall by bending knees to 90 degrees in a squat position. 15 reps, 3 sets
2. Hamstring Ball Tucks: Lie on the mat face up, with calves resting on a Swiss ball, in a rigid reverse-plank position so thatyour hips are lifted off the floor. Roll the ball as far as possible toward your butt by bending your knees. 20 reps, 3 sets
3. Exercise-Band Rows: Stand with arms extended, holding on to the ends of an exercise band closed in a door. Pull your hands back to your sides. Maintain a straight back throughout 12 reps, 3 sets
4. Ball Push-ups: With your legs resting on a Swiss ball and hands on the floor, complete a push-up. 12 reps, 3 sets
5. Arm Board Walks: Lie face up on a Swiss ball, with arms extended out to sides and knees bent at 90 degrees. Shuffle feetto the right so that the ball rolls and your weight shifts farther and farther onto your straight left arm. Continue until you feelunbalanced (probably when the ball is near your elbow), then slowly walk your feet back to the starting position. 6 reps per side, 3 sets
6. Ball Roll-Outs: Kneel with your hands on a Swiss ball in front of you. Slowly roll out onto the ball until your body is a straight plank, then return to starting position. Keep butt in and torso straight. 10 reps, 3 sets
7. Hip Lifts: Lie on your back on the floor, with arms at sides and legs pointing straight up in the air. Push your hips and legs up two inches off the ground with your lower abs. 20 reps, 3 sets
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