The Warm-up:

 

Select your favorite cardio machine and get your body loosened and blood flow moving for 5 minutes. The warm-up should increase your heart rate, but it should not leave you feeling fatigued.

 

 

The Workout:

 

Stability Ball Hamstring Curls (3 sets of 10-15 reps)

Muscles worked: Glutes and hamstrings

 

Stability Ball Fly (3 sets of 10-15 reps)

Muscles worked: Chest

 

Stability Ball Back Extensions  (3 sets of 10-15 reps)

Muscles worked: Hamstrings and Lower, middle and upper back

 

Stability Ball Push-ups (3 sets of 10-15 reps)

Muscles worked: Arms, shoulders, chest and core

 

Stability Ball Sit-ups (3 sets of 30 seconds)

Muscles worked: Abdominals

 

 

The Cool-down:

 

End your workout routine with stretching exercises for 3-5 minutes