We’ve made a fitness video to help get you right back into the fitness swing after all those delicious Easter Eggs.
All you need is a couple of dumbbells and a Swiss-ball. (To check which size of swiss-ball is best for you, when sitting on the ball your knees should be at approximately 90 degrees).
As with all our routines you can adjust the weight and number of repetitions according to your level of fitness. we recommend being able to complete 15 to 20 repetitions with good technique per exercise before increasing the weight.
Also remember you can combine exercises from the other videos or for more those of you who are more advanced exercise practitioners you can do all the video routines back to back.
Exercise 1. Seated Bicep Curl (00:17)
Sit upright on the ball suck your tummy in and engage your core. Without swinging from your shoulders, curl the dumbbells towards your shoulders squeezing your elbows in. Twist the dumbbells as you curl up with palms facing in towards your shoulders at the top of the movement. Great for arms, balance and core. Repeat 15 to 20 times.
Exercise 2. Push-Up with a Tynan-Row (00:35)
This is a slight variation on the normal Push-Up. Starting in the same Push-Up position, ensuring your core is engaged.
Come right up onto your toes, holding dumbbells in your hands with knuckles pointing down, while balancing on the dumbbells.
Make sure your wrists are in a neutral position. Lower your body until it’s hovering just above the ground keeping your gluteus muscles (bum) and your core engaged the whole time.
Then push back up and using the dumbbell make a rowing motion squeezing your back muscles. From this position twist the body and straighten your arm lifting the dumbbell high until both dumbbells are parallel creating that T-shape.
Then lower back down and repeat on the other side.
This exercise is an excellent whole body exercise, especially working the arms, chest, core, back and rear deltoids (The back part of your shoulders).
(This exercise can made easier by allowing your knees to touch the floor for the push up and without dumbbells if this helps you achieve good technique).
Repeat this exercise 10 to 20 times
Exercise 3. Seated Lateral Raise (00:54)
This is a very simple exercise but like many simple exercises it is often executed incorrectly.
Once again sitting on the ball in neutral spinal position with your core engaged. Pick extra light weights and do this exercise very slowly, focusing on achieving optimal technique.
With the dumbbells by your side slowly lift upwards, imagine you are lifting from your elbows. Allow the weights to hang in your hands so the upper arm and elbow is higher than the wrist when lifting.
Don’t forget to add a little twist at the top of this lift. Repeat this 15 to 20 times
Exercise 4. Rear Deltoid Fly Or Reverse Deltoid Fly (01:15)
Once again sitting on the ball in neutral spinal position with your core engaged. Lean forward allowing the dumbbells to meet in front of your body straight out from your chest.
Reverse fly outwards twisting the hands backwards so the thumbs end up pointing behind you at the top of the exercise.
Repeat this Exercise 15 to 20 times
*If you have back pain or a history of back, lower your chest completely to your knees or do this exercise on an incline bench for further support
Exercise 5. Jack Knife & Pike Alternate (01:30)
Balance yourself on the ball in a push up position. The ball should be just below the knees on your shins, hands straight out from your shoulders. Engaging your core, push your shins into the ball and bring your knees to your chest for the Jack Knife. Then extend the legs outwards to a straightened position once again.
For the Pike exercise begin in an identical position. This time keep your legs straight and lifting your hips in the air create a triangular shape with your body.
This is a difficult combination for beginners so if you prefer a slightly easier version refer to our earlier video using towels on the ground for Jack-Knife and Pike.
This is a great exercise for posterior chain, shoulders, arms, chest, core and even stretching the hamstrings.
Repeat this exercise about 15 to 20 times
Exercise 6 Back Extension (1:54)
Lying front ways over the ball (if you wish you can gain extra stability by placing your feet against the bottom of a wall). Place your finger tips at your temples, lower your chest to the ball, rounding your back. Then slowly curl up in the opposite direction pealing your chest and rips off the ball. Make sure to squeeze your back muscles and shoulder blades at the top of the motion.
This is a great exercise for lower back, core and posture correction.
Repeat this exercise 15 to 20 times