We had a limited time, so we moved fast, trying to get done in 20 minutes.
We did three exercise ball sets without stopping, and rested alternately during the dumbbell set.
Two Circuits
Feet-up Pushups x 10 (on exercise 55cm ball)
Jackknife x 10 (on exercise ball)
Long Crunch x 10 (on exercise ball)
2-Hand Dumbbell Clean & Press x 5 @ 35#/35#
One minute break
Two Circuits
Feet-up Pushups x 10 (on exercise 55cm ball)
Jackknife x 10 (on exercise ball)
Long Crunch x 10 (on exercise ball)
2-Hand Dumbbell Clean & Press x 5 @ 35#/35#
One minute break
One Circuit
Feet-up Pushups x 10 (on exercise 55cm ball)
Jackknife x 10 (on exercise ball)
Long Crunch x 10 (on exercise ball)
2-Hand Dumbbell Clean & Press x 5 @ 35#/35#
We did twenty sets in under 20 minutes and were done.
The Jackknife is an abs killer by itself.
Doing the pushups first and then moving straight into the Jackknifes definitely worked the arms & shoulders.
The dumbbell clean and presses are an old standby, but in this combination they really worked our backs & biceps.
Not exhausted, but sore all over.
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