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Week 1, Day 1

Exercise no. 1

Swiss Ball Row


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Lie down face down on a stability ball with the ball placed directly under your hips. Keep pelvis towards the ball and core engaged. Hold a dumbbell in each hand with palms facing each other. Bend your elbows and pull your arms up towards your sides, until your hands are…

Reps: Beginner 8 / Intermediate 10 / Advanced 12 Do 2-3 Sets
Exercise no. 2

Swiss T Raise

Great move to sculpt your shoulders and arms.

Reps: Beginner 8 / Intermediate 10 / Advanced 12 Do 2-3 Sets
Exercise no. 3

Swiss Ball Oblique Crunch

Swiss Ball Oblique Crunch

Reps: Beginner 8 / Intermediate 10 / Advanced 12 Do 2-3 Sets
Exercise no. 4

Swiss Ball Core Crunch

Take your cruch to the next level by doing it on a swiss ball

Reps: Beginner 8 / Intermediate 10 / Advanced 12 Do 2-3 Sets
Exercise no. 5

Swiss Ball Scissor Crunch


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Lie down flat on your back on a mat, with the exercise ball in your hands and lift your upper body off the floor so your head and shoulder blades hover. Lift your left leg off the mat and bring it all the way up to for a 90 degree…

Reps: Beginner 8 / Intermediate 10 / Advanced 12 (EACH SIDE) Do 2-3 Sets
bodyparts worked
Abs
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Arms
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Back
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Glute
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Legs
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Shoulders
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workout goals
strength
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