Katina Winters

CORE:

Pull in Belly-lie down, sit, stand or hand and knees X

 Squat w/Ball—hold DB if needed-push heels X

DB Overhead Press 8 Lat Pulldown-relax neck chest up 40

Elbows & Toes-bridge X

Lunge-feet planted-hold DB if needed X

Incline DB Chest Press 20

Cable row on ball-relax neck, squeeze shoulder blades 30

Twister w/ Band-blue X

 Leg curl w/ ball X

Tricep pushdown-V bar 30

DB Hammer Curl 10 Low Back on Ball X

Lean Back on Bench X

STRETCHES X

Some are by themselves, while others are in groups of 2-3 exercises. With the groups of 2-3, I suggest doing the exercises back-to-back without rest. Then, do the 2nd set the same way. After completing 2 sets of each exercise, move on to the next group. Most of the single exercises are CORE type exercises. The first one “Pull in Belly,” you should do 10X’s per day. I put it on here to remind you. The “Elbows & Toes” and “Twister w/Band,” do two sets for about 30 seconds or so. If they are too easy, make them harder or go longer. Ways to make them harder: Twister-move out more Elbows & Toes-reach forward, one leg, elbows closer, etc (don’t arch your back). For the rest of the exercises, I suggest about 12-15 reps per set. Except the Lunge, 10-12 reps per leg. If you have questions Email me. Also take into consideration this works for me it may not for you and your weight might be different and anytime you do weights on an exercise ball it makes them more difficult and you have to use your core more as well. REMEMBER YOUR BREATHING!