The circuit entails planting your palms on the unstable ball and moving through a series of pushups, knee-taps, and leg-raises. Complete five sets of the following sequence, resting one minute between rounds.
3 Rounds:
- 1 Knee-to-ball tap per side
- 1 Leg lift per side
- 5 Pushups
If youve ever tried holding a plank on an exercise ball, you know how hard your shoulders and core have to work to keep you stable. Adding in the leg movement makes them work even harder. Each time you lift a foot, engage your core to prevent your hips shifting from side-to-side.
For the pushups, focus on actively squeezing your chest to keep the ball stable. Pause for a moment, then keep press hard as you straighten out your arms to return to start.
Once youve mastered this sequence, Sklar has a harder, higher-skill variation you can try. For this, rather than completing the leg moves and then doing pushups, Sklar works the chest move into the entire workout.
Heres what that looks like:
3 Rounds:
- Pushup
- Knee-to-ball tap, right
- Push-up
- Knee-to-ball tap, left
- Leg lift, right
- Push-up
- Leg lift, right
- 5 Pushup burnout
As you might imagine, your chest and triceps will tire out even more quickly this time around. But thats no excuse for losing your stability. With every rep, work through this squeeze checklist: core, shoulders, glutes, shoulders, quads.
If at any point you lose tension throughout your body, take a break before continuing. Going slack wont get you the strength gains youre after.