Balance One leg flye on the ball | Chest

Sit in an upright position on a ball with a dumbbell in each hand. (You may rest each DB on the corresponding thigh.)
Start position: Place neck and shoulders on a fitness ball
bring the dumbbells to your shoulders.
Press the dumbbells up directly above the chest with the dumbbells almost touching and palms facing each other
Lift one leg off the floor and keep it parallel
Stabilize
Keeping the elbows slightly bent, lower the dumbbells out and away from each other in an arcing motion with hands aligned with the nipple-line
Stop as upper arms are parallel to slightly past parallel to the ground
Think about moving elbows not hands.
Keep dumbbells above elbows during movement .
Return to the starting position and repeat.
To end the exercise, place dumbbells on shoulders and return to the seated upright position.
Keep abs and glutes tight at all times.
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Stand with feet shoulder width apart and hips in neutral position
Position dumbbells at ear level with overhand grip (palms facing forward) and elbows forming 90°bent
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Raise one foot off the ground, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
Stabilize
Step to the side with one foot 2-3 feet .
Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
DO NOT allow front knee to extend past the big toe to prevent injury.
Pushing off heel, raise to starting position. .
Remember to keep head and back upright in a neutral position.
Shoulders and hips should remain squared at all times.
Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side.
Back knee should not come in contact with floor.
Complete 12 reps before repeating with opposite leg
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Anchor tubing around leg of sturdy couch or chair
Stand with feet shoulder width apart and hips in neutral position
Chest out, shoulders back and head straight forward
Draw abs in, contract glutes
Grab the ends of the band in each hand with arms fully extended
Bending at the hips and knees, lower body until thighs are parallel to the ground.
DO NOT allow knees to extend past the big toes. Pretend like you are going sit in to the chair.
Keep weight over the middle of foot and heel, not the toes.
Don’t bend your elbows while squatting
Return to start position and repeat 12 times
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Circles on the ball1 Circles on the ball2

Place neck and shoulders on a fitness ball with back and hips parallel to the floor
Place a dumbbell in each hand above your chest.
Simultaneously start making big circles using full range of movement
Keep your but and abs tight
Repeat 12 times
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Start by rolling face down onto the ball so that the ball is under your hips.
Place your hands on the ground for stability with both legs elevated off the ground.
Place ankle weights around the feet or you can put dumbbell between your feet
Tighten buttocks
Curl legs up towards your back and then return to the the starting position.
Repeat for 12 times
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Start by stepping on the tube with both feet shoulder width apart and hips in neutral position, knees slightly bent
Position hands with handles at ear level with overhand grip (palms facing forward) and elbows forming 90°bent
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Stabilize
Lower body by flexing at the hips and knees, as though sitting on chair
Lower body until thighs are parallel to floor while holding the tube at shoulder height.
Return to start position by pushing with heels, keeping head and back straight in a neutral position and abdominal muscles tight.
Keep weight over the middle of foot and heel, not the toes, and do not allow knees to go past the big toe or deviate from side to side -hyperextension or flexion may cause injury.
Upper body can flex forward at the hips slightly during movement.
Be sure to “sit back” so that knees stay over the feet.
Repeat 12 times
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Stand with wide stand and hips in neutral position, knees slightly bent
Hold dumbbells in front
Lift chest, shoulders back and tuck chin
Tighten abs, activate glutes
Lower body by flexing at the hips and knees, as though sitting on chair
Lower body until thighs are parallel to floor
Return to start position by pushing with heels, keeping head and back straight in a neutral position and abdominal muscles tight.
Keep weight over the middle of foot and heel, not the toes, and do not allow knees to go past the big toe or deviate from side to side -hyperextension or flexion may cause injury.
Upper body can flex forward at the hips slightly during movement.
Be sure to “sit back” so that knees stay over the feet.
Repeat 12 times
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Put one foot on a box, platform or step ( between 10 and 18 inches high)
Lift chest, shoulders back and tuck chin
Hold dumbbells to your sides
Tighten abs, activate glutes
Step backward with one foot 2-3 feet with one leg , keeping knee directly over the toes lower back knee.
DO NOT allow front knee to extend past the big toe to prevent injury.
Push through front heel and stand upright,
Repeat 12 reps
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
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Lie face down on a stability ball so that the ball is under your chest
Lift chest up but keep it on the ball
Holding a dumbbell in each hand, retract shoulders , keeping back flat
Pinch shoulder blades together as you row , keeping elbows close to body.
Remember to pinch shoulder blades together as you row.
Keep upper body stable and abdominals tight throughout exercise by drawing stomach in toward spine.
Don’t raise shoulders to your ears . Indicator : you feel tense in the neck
Repeat 12 times
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Stand on a box, platform or step ( between 10 and 18 inches high) with your left side
Lift right foot off the box and move it back , balancing on one leg
Lift chest, shoulders back and tuck chin
Grasp dumbbell with left hand and place it in front of your chest with elbow lightly bent
Tighten abs, activate glutes
Lower body by flexing at the hips and knee , as though sitting on chair
Move your back foot as close to the floor as possible , without losing the balance and control
Pushing off the heel, raise to starting position.
Complete 12 reps before repeating with opposite leg.
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