(light upbeat music)
- Hi everybody. My name is Jordan.
Thanks for joining me today.
We are gonna be doing a 10-minute routine
using your exercise ball
if you've got one and then a small set of dumbbells.
I'm using five pounds, but you can scale up or back,
depending upon your ability level.
The weights are gonna be pretty much used
for some upper body movements.
So, first thing I'm gonna have you do
are just some roll-outs.
So, you're just starting seated on your ball.
Take your hands across your chest.
You're gonna go ahead and just walk yourself
out all the way till that head meets the ball,
using your core to walk yourself back up.
And let's just keep going for a few of these,
kinda warming up that core,
warming up the hamstrings and the glutes. Good.
Let's do one more of those.
And then, we'll be grabbing those weights,
jumping right in it today
to keep this routine quick for you.
You can always pause the timer
and extend out a little longer warm up
if you feel like you need it,
especially if this is the first thing
you're doing for the day.
All right, so we're gonna start seated on that ball.
We're gonna kick it off here with bicep curls.
So just straight up and down (exhales)
All of our moves today are gonna be for 30 seconds.
We're gonna go 10 more seconds on this one.
Good. Let's get that last rep done with,
and then we're gonna be walking yourself out,
just like we were in the beginning.
Let's get back here a little bit, head resting on the ball.
So all the way out, and we're gonna go into a chest press.
So press those weights up together and back down.
Keep those hips lifted. Good.
Awesome. Looks good, everybody.
Let's go, 10 more seconds.
And we're gonna walk yourself back up again.
We're gonna repeat both of those moves,
sitting up nice and tall,
we're back to bicep curls.
Make sure you're sitting right on the edge of your ball,
keeping that back nice and tall.
We're gonna keep going on these for 10 more seconds.
You're gonna get that last rep done.
And then you're gonna walk yourself out here one more time
for another set of that chest press.
Go ahead, take it out.
Press them up together.
Good. And time for two more.
All right, you're gonna rest,
but I'm gonna have you stay out here.
We're gonna move on to two new moves.
So this next move, is going to be a tricep extension.
So you're gonna take both weights, hold them here together,
and we're gonna go ahead
and lower right behind your head and back up.
If the two weights that you have are too heavy,
you can always just drop it
to one weight as well.
Keep those hips lifted
Five seconds here, so grab that last rep, arms straight up.
We're gonna go chest flye next.
So arms come out to your sides and back up together.
Lower it down, little bend in those elbows the whole time
and back up. (exhales)
Inhale, lower down, exhale, arms up together.
10 more seconds on this one.
Good. Last rep, and we're gonna repeat both
of those weights together or drop one if you need to.
We're gonna go tricep extension again.
Awesome job, 10 more seconds.
And weights are gonna come straight up
and we're gonna go into that chest flye one more time
out together and back up, inhale, lower down, exhale up.
Keep those hips pressed up.
We've got 10 more seconds here with this move.
And rest.
All right, come on up here.
We're gonna set those weights off to the side.
Now, we're gonna work on some legs.
So we're gonna take that ball and you're gonna go ahead
and clear yourself a space against a wall, all right?
And then, what we're gonna be doing
are some supported squats here.
So you're gonna go ahead.
Take those feet about hip distance apart
and you're gonna squat down and come up.
Squat down and bring it up, good.
We're staying here for 30 seconds
with the squats.
At the end of the 30 seconds,
we're gonna do a little squat hold for 10 seconds.
Good.
All right, you gonna be ready to hold at the bottom here,
take it down and hold it.
10, nine,
eight, seven,
six, five,
four, three, two,
we're going right back to squats, up and down, 30 seconds.
We're gonna keep with these squats for 10 more seconds,
and then we're gonna go down for another ten-second hold.
Good.
All right, join me here.
Take it down and hold it for 10, nine, eight,
seven, six,
five, four,
three, two, one.
Come on up.
All right, we're gonna come down to the ground now.
We're gonna be laying on your back.
We're gonna go into some hamstring curls.
So feet are gonna be up on top of your ball here,
back flat against the ground.
So, hips are gonna come up towards the ceiling.
Keep them lifted here the whole time.
We're gonna curl that ball in and out.
Take it in, extend it out.
If that's too much, you can keep those hips down,
and just go with that motion here.
Good
And lower it down.
We're gonna take that ball now right between your feet.
And legs come straight up towards the ceiling,
squeezing and applying pressure in on that ball.
You're gonna lower the legs down and up.
You can take that ball or those legs
as low down as you are able to,
setting your own intensity here on this one,
Even if you're just moving it a couple inches, that's great.
If this puts too much pressure on your low back,
you can always put your hands
under your butt for a little support as well. (exhales)
All right, last one.
And we're gonna go back to hamstring curls once again,
legs up on top of that ball.
Go ahead and press those hips up and let's repeat.
10 more seconds.
And we're gonna go ahead and take a rest here once again.
We're taking that ball now between those feet,
legs straight up towards the ceiling,
and again, lowering it down as far
as you're able to and back up.
Inhale down, exhale, bring it up. (exhales)
Good. 10 more seconds. (exhales)
Getting that last rep done, and rest.
All right.
So that is going to be it for your workout here today.
I'm not gonna include a cool down
or stretch in it today just to keep
the video short and sweet.
So you can always add on your own thing after this.
Have a great rest of your day, everybody.
(light upbeat music)