Weights on the Ball Workbook: Step-by-step Guide with Over 350 Photos
Weights are great for working the arms and upper body, and the exercise ball produces exceptional results in the core abs and lower body. With exercises suited for all skill levels, Weights on the Ball Workbook shows how to simultaneously use both pieces of equipment for the ultimate total-body workout.
Just sitting on a bench while performing arm curls leaves abdominals doing virtually nothing and leg muscles completely relaxed. Sit balanced on the ball while doing those same curls and a simple arm movement explodes into a total-body exercise as the mid- and lower-body stabilizer muscles are forced to work equally hard. Weights on the Ball Workbook teaches combination exercises like seated curls as well as dozens of specially designed movements that fully utilize the potential of this unique equipment tandem.
In addition to programs that are easily tailored to individual fitness levels, Weights on the Ball Workbook describes proper training methods and explains how to achieve specific goals by varying the workout and carefully monitoring the number of repetitions. Last but not least, the author shows how to have fun and enjoy a workout that produces results in half the time of a traditional workout.
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The Benefits of Weighting
Form and Effort
PROGRAMMED FOR SUCCESS
Slim and Trim
Time for Action
Back on the Ball
Chest on the Ball
Hands on the Ball
Feet on the Ball
Other editions - View all
128 wall squat 15 PAGE EXERCISE 60 shoulder presses abdominals abs crunches allow back on ball balance ball BASIC BASIC/INTERMEDIATE bend biceps curls body fat cardio SUNDAY rest challenging chest presses chest contraction core curls biceps deadlifts dumbbell rows dynamic stretch elbows exer EXERCISE TARGET SETS feeling the stretch forearm FRIDAY Workout front glutes goal hamstrings hand on ball heavier weights hips Hold a dumbbell INTERMEDIATE INTERMEDIATE/ADVANCED keep your spine knees lower arm lower back lower legs lower the weight lunges legs min./session MONDAY Workout Muscle Bound muscle group muscle mass PAGE EXERCISE TARGET palms facing parallel pectorals Perform this exercise perpendicular Place your feet place your hands range of motion rear delts rectus abdominis muscle shoulder presses shoulders side slightly slowly squeeze STARTING POSITION target muscle TARGET SETS REPS throughout the movement toning trapezius triceps upper arms upper body week weight training you’re