Body Shaping Program Day 9

 

Bring physio-ball over the dumbbell area or dumbbells over to the physio-ball area.

 

All exercises are done on the ball.

 

Crunches 25reps

Military Press 15reps

Bicep Curls 10reps each arm

Rest

 

Crunches 25reps

Military Press 15reps

Bicep Curls 10reps each arm

Rest

 

Crunches 25reps

Military Press 15reps

Bicep Curls 10reps each arm

Rest

 

Seated Press 15reps

Seated Leg Extension 5reps 5sec hold each leg

Rest

 

Seated Press 15reps

Seated Leg Extension 5reps 5sec hold each leg

Rest

 

Seated Press 15reps

Seated Leg Extension 5reps 5sec hold each leg

Rest

 

No physio-ball for the following.

 

20 sit-ups

Rest

40 Oblique Twists

Rest

20 sit-ups

Rest

40 Oblique Twists

Rest

20 sit-ups

Rest

40 Oblique Twists

 

Abductor Machine 20reps

Inner thigh Machine 20reps

Elbow to Knee Crunch 20reps each side

Rest

 

Abductor Machine 20reps

Inner thigh Machine 20reps

Elbow to Knee Crunch 20reps each side

Rest

 

Abductor Machine 20reps

Inner thigh Machine 20reps

Elbow to Knee Crunch 20reps each side

Rest