Swiss Ball Abdominal Workout

Once you have mastered the beginners exercises, why not move on to say the intermediate level. Below are samples of training programs that can be found within our members area.
 
ABDOMINALS SWISS BALL EXERCISES FOR INTERMEDIATES

Date		Time
SEATED CIRCLES	CHEST PRESS	REVERSE TWIST
15 Deep Circles in each direction	2 Sets of 12 - 15 lifts each side - with 20 seconds rest	2 Sets of 10 - 15 turns each side with 20 seconds between sets
NORMAL SIT - UPS	NORMAL OBLIQUE	LIFT AND TWIST
3 Sets of 10 slow lifts. Hold for 3 - 5 seconds in upward phase	2 Sets of 15 slow lifts with 20 seconds rest between sets	Perform 10 - 15 slow lifts each side, holding in upward twist phase for 3 seconds
HIP ROLLS	BRIDGING	NORMAL PLANK
12 Slow rolls each side for 2 sets - 20 seconds rest between sets	2 Sets of 12 - 15 lifts with 20 seconds rest between sets	2 Sets of 45 seconds lift with 20 seconds rest between sets
REVERSE BACK EXTENSION	SUPERMANS	SCISSOR LEG REVERSE CURL
15 Slow lifts aim for 3 - 5 seconds per exercise	2 Sets of 12 - 15 lifts each hand, with 20 seconds rest between sets	Perform 12 slow lifts each leg, holding in upward phase for 3 seconds
www.netfit.co.uk

Why not print these guides off to use in the gym or just for future reference. Continue to the next page for the advanced medicine ball exercise plans.

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