YearLong Workout Plan
4A Swiss-Ball Dumbbell Pullover
Grab a dumbbell with both hands and lie back on a Swiss ball, keeping your hips elevated and your knees bent about 90 degrees. Press the weight over your face [1], and then lower it behind your head as far as you can [2]. Reverse the motion to return to the starting position. That's one rep.
Workout A: Part 2
4A Swiss-Ball Dumbbell Pullover
Sets: 2 Reps: 12 Tempo: 311 Rest: 60 sec.
4B Chek Press Kneeling on Bosu Ball
Sets: 2 Reps: 12 Tempo: 311 Rest: 60 sec.
5 Russian Twist
Sets: 2 Reps: 15 Tempo: X Rest: 60 sec.
