Ball exercises that you can put into circuit classes

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Filed under fitness training

At a recent workshop on giving instructors ball exercises, I was faced with the issue of only having 6 stability balls amoung 12 instructors.  My original class went out of the window, and I had to think on my feet.

So I decided to do a superset circuit class, with the instructors in pairs.  I then labeled them A and A.  Th As would pwerform the first exercise in the superset while the Bs performed the second exercise.  Then they switched.  They perform two sets of each exercises and they had minimal rest because they were alternating the movements.

The result was a wicked class (even if I say so myself), as I was able to alternate the ball exercises with bodyweight exercises, so providing a really good workout, with minimal equipment!

So what was the circuit?  Well this is just part of it which you can take away and use;

Functional warm up

1.Squats

2. Press ups

3. Multidirectional lunges

4. Spidermen


Superset A

1. Single legged deadlift

2. Prone Jacknife

INSERT PRONE JACKNIFE

Superset 2

1. Supine hip extension

2. T Press Ups

Superset 3

1. Leg curl on the ball

2. Stick ups

So there you go!  We did 3 more supersets, but this should give you some ideas for your classes.  Hope you found this information useful.

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