The Beginner FitBall/Med Ball Circuit
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| Isolation Wall Ball Squat - hold 10 times, Work up to 45 seconds | XX | XX | XX | XX | |
| Wide Stance Wall Ball Squat - 12-20 reps, rest, 12-20 reps | XX | XX | XX | ||
| Walking Or Stationary Medicine Ball Lunge | XX | XX | XX | XX | |
| Medicine Ball Pullover On Fitball - 12-20 reps, rest, 12-20 reps | XX | XX | XX | ||
| Toes On Fit Ball Push Ups - Work up to failure | XX | XX | XX | XX | |
| Fitball Push-Up + Jackknife Combo - Work up to 2 sets of 10 combos | XX | XX | XX | ||
| Russian Twist - Repeat 3-6 times | |||||
| Lat Stretch On Fitball - hold 15-30 seconds - Repeat 3 times | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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