Kim Kucher and her gym buddies came back to work out with Chris! This time, they used weight balls - a softer alternative to traditional weights!
Squat with bicep curl and shoulder press:
While holding weighted pilates balls with your arms by your sides, squat down bringing the balls towards the floor. While completing the squat moving upwards, curl your arms upwards in to a bicep curl motion. Once your hands reach your shoulders, bring your elbows out to the sides where you will then do a shoulder press. Bring your arms down, and repeat the sequence.
Stationary lunge with lateral flys:
With weighted pilates balls in your hands, enter a stationary lunge position. While holding the lunge, bring your arms straight out to the sides until they are parallel to the floor. Lower, and continue doing lateral fly repetitions while holding the stationary lunge. Remember to always engage your core while performing this exercise.
Standing Bent-over row:
Stand while holding the both of the pilates balls in your hands. Bend forward with a neutral spine and tip forwards from the hips. Be sure to keep a neutral spine at all times and gaze towards the floor in from of you. In a controlled manner, bring your arms back towards your sides in a rowing motion. Ensure that you squeeze your shoulder blades together while doing your row! Slowly release your arms back down towards the floor and repeat this exercise for the desired amount of repetitions. Be sure to maintain a flat back throughout this exercise.
Chest Press/fly combo:
Lay on the floor, or in a table top position with your back on a theraball. While holding the weighted pilates balls, start with your arms straight towards the ceiling. In a controlled manner, while bending your elbows, bring your arms out towards your sides to get your ready to perform your chest press. Perform the press brining your arms up towards to ceiling. Now it is time to fly. With slightly bent arms, bring your arms out towards your sides in a flying motion, and then bring them back to the starting position. Alternate here between a chest press and a chest fly for each set.
Double Crunch with weighted balls:
Start in a sit-up position with your knees at a 90 degree angle and feet off the floor. Place one weighted ball between your knees, and the other in your hands above your head. Lay flat keeping your knees in the air, and your arms straight overhead. Crunch up brining your hands upwards and off to one side of your knees, slowly go back down to the starting position, and crunch up again to the other side. The added weight from the ball between your knees will work your lower abdominals, while the crunching to the side will work your upper abdominals and obliques. Be sure to keep your back pressed into the floor at all times.
Partner Exercise: (passing the weight ball to each other)
Will quickly demonstrate how to play "ab catch" (forward crunch) with your partner (with Chris). Then have Chris and audience members do the following exercise together:
Sit on the floor in a "V-sit" position with your heels on the floor beside your partner facing the same direction. While holding this "V", one partner will take the ball and twist to the side that is "away" from their partner, and then twist and rotate their way back towards their partner while tossing them the ball. The other partner will then do the same rotation and pass the ball back. Be sure to switch sides with your partner after performing your repetitions, as you always want to work both sides for body balance.
Special thanks to SportChek Eaton Centre for providing us with the weight balls!