Swiss Ball Exercises, Strength Training with a Swiss Ball, types of swiss ball exercises

Strength Conditioning - Weight Training Chart
Swiss Ball Exercises
Abs/Waist Biceps Legs Back Forearms Chest Triceps Neck Shoulders

Intermediate Swiss Ball Exercises

SEATED CIRCLES	CHEST PRESS	REVERSE TWIST	NORMAL SIT - UPS
.	..	.	.
15 Deep Circles in each direction.	2 Sets of 12 - 15 lifts each side - with 20 seconds rest.	2 Sets of 10 - 15 turns each side with 20 seconds between sets.	3 Sets of 10 slow lifts. Hold for 3 - 5 seconds in upward phase.
HIP ROLLS	BRIDGING	NORMAL PLANK	NORMAL OBLIQUE
.		.	.
12 Slow rolls each side for 2 sets - 20 seconds rest between sets.	2 Sets of 12 - 15 lifts with 20 seconds rest between sets.	2 Sets of 45 seconds lift with 20 seconds rest between sets.	2 Sets of 15 slow lifts with 20 seconds rest between sets.
REVERSE BACK EXTENSION	SUPERMANS	SCISSOR LEG REVERSE CURL	LIFT AND TWIST

15 Slow lifts aim for 3 - 5 seconds per exercise.	2 Sets of 12 - 15 lifts each hand, with 20 seconds rest between sets.	Perform 12 slow lifts each leg, holding in upward phase for 3 seconds.	Perform 10 - 15 slow lifts each side, holding in upward twist phase for 3 seconds.

Advanced Med Ball Exercises

SEATED TWISTS	LYING MEDICINE BALL OBLIQUES	AROUND THE BODY (SMALL BALL)	SEATED SIDE ROTATIONS
	..	.	.
12 - 15 slow turns each side. Breathe deeply throughout.	2 Sets of 12 - 15 slow rolls each side - with 20 seconds rest.	2 Sets of 8 - 12 turns each direction with a light ball or tennis ball.	1 Set of 8 - 10 slow rotations each side. Hold for 3 - 5 seconds in down phase.
WEIGHTED GOLF SWING	SEATED ROTATIONS	LIFT ONTO CROSSED LEGS	WEIGHTED LEG EXTENSIONS
.	.	.	.
Alternate sides for 30 - 45 seconds.	2 Sets of 10 - 15 slow lifts each side. Aim to keep your arms straight.	2 Sets of 10 - 12 lifts of the ball with 20 seconds rest between sets.	Work smoothly for 45 - 60 seconds, holding a small ball between feet.
WEIGHTED V-SITS	AROUND BOTH LEGS	THROUGH SINGLE LEGS	COOL DOWN
.	.	.
Smoothly lift ball up to your feet. 12 - 15 reps 2 sets.	Pass small ball under both legs for 30 seconds each direction.	Alternate each leg coming up, passing the ball under then over for 60 seconds	Cool down trunk and leg rotation with supermans for 3-5 minutes.

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