Ball Circuit 2

Exercise Menu

Abdominal Exercises
Cable Crunch
Crunches
Abdominal / Machine
Cable Torso Twist
Abdominal V Ups
Plank
Decline Sit Ups
Roman Chair Knee Ups
Ball Crunch
Lateral Crunches / Ball
Abdominal Bicycle Twists

Chest Exercises
Chest Press Machine
Pec Dec
Dumbbell Flys
Incline Press
Push Up
Bench Press
Decline Press / Bar FWBP
Cable Cross
Assisted Dips

Shoulder Exercises
Lateral Raise with Dumbbells
Front Raise
Internal Rotation
External Rotation
French Curls / Rear Delt Machine
Reverse Fly Rear Delt Lifts
Shoulder Press Machine
Shoulder Press / Dumbbells

Back Exercises
Front Lat Pull Downs
Low Back / Machine
Low Row Cable
Seated Row
T Bar Row
Pull Overs
Pull Ups
Back Extension / Machine
Bent Over Row
45 Degree Torso Raise - Back Extension
Straight Leg Dead Lift

Triceps Exercises
Triceps Push Down Bar
Triceps Extension / Dumbbell
Kick Backs / Dumbbells
Dips

Biceps Exercises
Bicep Curl Bar
Bicep Curl / Dumbbells
Preacher Curls / Bar
Bicep Curls / Machine
Hammer Curl

Quadriceps/ Hamstrings/Glutes
Leg Extension
Leg Curl / Machine
Leg Press
Squats
Inner Thigh Pull
Inner Thigh Pull
Standing Calf Raise
Donkey Calf Raise
Seated Calf Raise
Hip Adductor
Hip Abduction
Lunges / Front Walking
Lunges / Back
Lunge Split Squat
Ball Squats
Leg Curls w Ball
Single Leg Squats
Single Leg Raise - Quad Hip Flexor
Glute Kick Backs

Featured Home Training Circuit 2

10 - 30 Minute Circuit Program - Advanced participants may add 2 rotations to increase to 30 Minutes
Equipment needed: Fit Ball, Dumbbells and a Mat

Full Body Program working your Legs, Back, Chest, Shoulders, Triceps, Biceps and
Abdominal Core. As your capacity increases you can repeat this string of exercise up
to 3 rotations. Remember to warm up for 5 minutes prior to training and to complete a
final stretch.

* Glute Kick Backs * Chest Flys * Back/ 1 Arm Rows * Shoulders * Biceps * Triceps * Abs *

Fit Ball & DBell Home Circuit # 1

Fit Ball & DBell Home Circuit # 2

Dumbbell & Bench Home Circuit # 3