Jen Hamel, Edmonton Fitness Trainer

This is not a beginner workout. I also recommend stretching after every workout and drink plenty of water to cut down on any muscle soreness you may feel afterwards.

3 sets of 12 reps wall squat with ball

1 minute wall sit with ball

2 set of 12 reps DB shoulder press seated on ball (alternate sets with tricep kickbacks)

1set of 12 reps (each side) seated DB tricep extensions

3 sets of 12 reps DB Chest flys on ball

Place weights on floor still on ball Let arms relax and fall to sides to stretch chest muscles

2 sets of 12 reps reverse DB flys on ball

In between sets put down weights and stretch arms out overhead and reach as far as comfortable

1 set of 15 reps jackknife with feet on ball

1 minute hold plank with feet on ball

3 sets 0f 12 reps crunches on ball

Move down onto floor

3 sets of 12 reps lying supine hamstring flexion(rollout)

2 sets of 12 reps reverse crunch w/ ball

2 sets of 12 reps clamshell crunch

Combine

1 set hamstring flexion

1 set reverse crunch

1 set clamshell crunch

Reach arms overhead and stretch ab muscles

1 set hamstring flexion

1 set reverse crunch

1 set clamshell crunch

Reach arms overhead and stretch ab muscles

1 set hamstring flexion

2 sets of 12 lying prone hamstring curl with ball