Instructions related to this workout: 15 reps of each of the following exercises, with the following tempo:
- 2 seconds concentric (positive)
- 1 second isometric (hold)
- 4 seconds eccentric (negative)
Treat the following as a circuit. Repeat from the beginning as many times as you can during a 10 minute period. Rest only after completing all 10 minutes of this circuit.
Hover over an exercise to be able to view it right on this screen or
click it to see a larger exercise window on a new tab
- Ball Squeeze Bridges - rapid
- iPod
-
Bridge Heel To Toe On The Ball or
Bridge With Single Leg Curl On Ball (alternating) - iPod
- Lower Trap On The Ball
- iPod
-
3 Position Back Extensions On The Ball
(all 3 positions = 1 rep) - iPod
-
Posterior Pelvic Tilts
(hold for 10 seconds) - iPod
-
QL Sidebridges
(both sides) - iPod
-
Rocky Plank With Med Ball Foot Squeeze
(15 seconds per side) - iPod
-
Combination Push-up Superset and Serratus Push-up
(5 reps per position) - iPod
- Inverted Lat Rows (feet on the ball)
- iPod
-
High Rows
(Posterior Deltoid, Rhomboid Rows) - both sides. - iPod
Your body is a system of positives and negatives. That’s what keeps it in balance. For some reason, we live in forward-based worlds, but it wasn’t always that way. We used to climb things, pull ourselves up, and reach and grab heavy objects off the ground. Back then, the human body naturally balanced itself. Today, it’s our job... and it only takes 10 minutes/day a couple times per week. Pretty cool, huh?
For more information and balancing trunk muscles to lose fat, be sure to visit this blog post.
I’d love it for you to leave a comment while you’re at it... and I’m happy to answer any questions you might have.
Polishing your pride at the same time - enjoy!
-k