Michael Jespersen

A series of body ball exercises to work the whole body.
How to pick the correct size ball and properly inflate it.
Sample routine for a ball workout.
Body ball safety.
General exercise guidelines for a safe and effective workout.
Stretching routine.
Aerobic training.
Muscle anatomy diagrams.

Contents

Introduction
General guidelines
Body diagams
Ball size & inflation
Ball safety
Aerobic training
Sample routine
Stretching
1 Balance
Knee lifts
Basic rollout
Balance on ball
2 Stretch
Hip flexor stretch
Kneeling shoulder twist
Side lying stretch
Quad/hip stretch
Hamstring stretch
Calf stretch
Back roll
Threading the needle
Hip stretch
3 Upper body
External shoulder rotations
Bear hugs
Erector spinae
Push-up (legs on ball)
Push-up (hands on ball)
Bench press
Standing tricep extension
Body ball flye
Neck crunch
Reverse flye
4 Lower body
Wall ball squats
Reverse leg curl
Hamstring squeeze
Inner thigh ball squeeze
Kneeling ball squeeze
Standing side leg push
Standing calf raise
Toe pulls
5 Core
Lateral pelvic tilts
Pelvic tilts
Side ball rollout
Jacknife
Bridge with buttocks drop
Alternationg arm/leg extensions
Reverse bridge
The ramp
Crunch
Ab rollout
Table top
Side leg ift
Isometric seated ab hold
Isometric supine hold
Crunch (legs on ball)
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A selection of dumbbell exercises for each body part.
Step by step instructions on how to perform each exercise correctly.
How to set up your own mini-gym.
How to set up your own dumbbell exercise routine.
Common myths about weight training.
Safety tips for weight training.
Stretching.
Abdominal exercises.
How to stay motivated and on track.

Contents

Introduction
Common myths
Body diagrams
What you'll need
Accessories
How to set up your progrm
Weight training safety tips
Staying motivated
Stretching
Dumbbell exercises
1 Shoulders
Upright row
Shoulder press
Shoulder shrug
Standing side raise
Front deltoid raise
2 Chest
Bench press
Lying pullover
Flyes
3 Back
Seated lateral raise
Bent over row
Stiff legged deadlift
4 Biceps
Alternating bicep curl
Standing bicep curl
Concentration curl
5 Triceps
Seated tricep press
Kickback
Tricep pushup
6 Forearms
Wrist curl
Reverse wrist curl
7 Forearms
Wrist curl
Reverse wrist curl
8 Calves
Seated calf raise
Standing calf raise
9 Legs
Squat
Lunge
Split squat
10 Abdominals
Crunch
Twisting trunk curl
References
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