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From YouTube: Swiss Ball Simone Recorded 14 May 2020
Description
PLEASE READ IMPORTANT DISCLAIMER BELOW -
Please note that the following workout is intended for fit & healthy participants with no pre existing medical conditions or injuries. It is not recommended for people with pre existing conditions or injuries or those new to exercise .
Extra care must be taken with online workouts to listen to your body & stop immediately if you feel any pain, discomfort or ill health. Participation is at your own risk.
Neither the instructor or Two Riversmeet Leisure Centre accept any responsibility for any injuries sustained from undertaking these exercises
A
A
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So
it's
quite
nice
because
usually
I'm
doing
all
those
jumping
around
shenanigans,
none
of
that
today
and
slow
it
down
have
no
timer
just
focus
on
our
form.
This
class
is
supposed
to
be
fun,
so
there's
probably
going
to
be
a
fair
amount
of
rolling
off
the
ball.
I'm
certainly
no
expert
with
the
swiss
ball.
My
balance
isn't
amazing,
but
it's
something
that
it's
good
to
train.
It's
good
to
train
your
balance.
A
This
workout
is
intended
for
fit
and
healthy
participants
with
no
pre-existing
medical
conditions,
be
careful
with
online
workouts.
As
we
can't
see
you,
we
can't
correct
you,
but
to
be
fair.
You're,
probably
gonna,
be
more
worried
about
me.
Rolling
off
and
rolling
off
the
ball
and
smashing
my
head
on
the
floor
so
be
super
careful
move
everything
out
the
way
that
you
can
and
finally,
neither
myself
or
two
rivers
meat
will
take
any
responsibility
for
any
injury
caused
as
a
result
in
this
workout.
A
This
is
done
entirely
at
your
own
risk,
so
just
give
it
another.
Second.
A
A
Stitch
on
it
just
bouncing
up
and
down
nice
and
gently
tightening
my
core
making
sure
my
knees
are
turning
to
the
line
and
I'm
going
to
use
your
my
core
to
pull
me
up
and
down
sitting
up
tall
now
stay
here.
If
you
feel
a
little
bit
more
like
coming
out
your
comfort
zone,
we're
going
to
try
and
stand
and
get
our
hands
under
our
bum
with
each
bounce.
A
Okay,
so
creating
a
little
bit
of
space
between
you
and
the
ball.
Okay,
so
we're
going
to
do
some
stretches
now.
Let
me
come
a
little
bit
forward
and
put
this
down
a
bit.
You
know
what
online
workouts,
okay,
so
sitting
nice
and
ladylike
a
little
bit
wider
this
time
and
we're
just
going
to
do.
Some
pelvic
rolls
around
the
ball
hands
lightly,
on
your
thighs
up
and
down.
A
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B
A
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A
A
Few
more
four,
three
two
good,
so
we
should
be
nice
and
warm
heavily
today,
okay,
so
moving
on
to
the
workout,
so
our
first
workout
most
of
these
moves
are
for
the
whole
body.
You'll
find
some
of
them
work
the
legs
a
bit
more,
the
core
a
bit
more,
but
generally,
when
you're
using
this
ball,
the
whole
body
is
trying
to
stabilize
and
we'll
use
whatever
muscles
you
can,
wherever
you
can
to
try
and
stop
yourself
from
falling.
A
A
B
A
Press
out
and
back
option,
two
you're
gonna
need
some
space,
so
these
are
full
walkouts
taking
the
ball
all
the
way
to
underneath
our
shins,
we'll
press
up,
stabilize
and
walk
back.
It's
that
walk
back
bit
where
you're
probably
going
to
go,
try
and
hand
your
lounge.
So
let's
get
a
few
more
of
those
done
practice.
A
A
A
Option
two
up
into
a
full
bank
move
the
legs
a
little
further
apart
move
your
hand,
so
your
center
of
balance
is
slightly
more
central,
so
my
hand
is
coming
here.
This
is
a
normal
pack
position.
My
hand
is
coming
across
slightly
and
my
hands
together,
and
that
gives
me
a
little
bit
more
stability,
so
opposite
arm
and
leg
coming
up
as
high
as
possible
and
back
down
focus
on
that
balance.
A
A
A
A
A
A
A
Come
on
keep
marching
eight
seven,
six,
five,
four
three,
two
back
to
the
start:
we're
going
to
walk
out
with
the
gunky
kick
at
the
top
okay.
So
let's
walk
out
when
we
get
that
ball
to
our
shins,
bring
it
in
donkey,
kick
back
to
donkey,
kick
walk!
It
back,
stand
up
back
down.
We
go
roll
out
all
the
way
to
the
shins,
don't
kick
twice
and
roll
back
two
more
of
those
stand
up
tall
back
down
roll
out
donkey!
A
A
A
Okay,
so
other
back
extensions
option,
one
just
put
that
pelvis
down
onto
the
ball
move
forward
so
that
you're
at
a
nice
angle
here
going
straight
up,
45
degrees,
arms
up,
you're,
lower
touch
your
chin
to
the
ball
and
back
up
now
already,
I
can
feel
that's
a
good
slower
back
extension
to
challenge
yourself.
A
little
further
bring
the
ball
back,
get
up
into
a
plank
position
and
you're,
bringing
your
back
down
into
a
decline
and
back
up.
A
A
A
A
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B
A
B
A
B
B
A
A
A
A
A
A
A
A
A
A
A
A
A
Sorry
should
have
said
that
first
shouldn't,
I
really
everyone
join
in
with
this
version.
Eight
seven
six.
You
should
feel
the
back
of
your
legs,
your
hamstrings,
four,
three,
two
one
good
recover
now
we're
gonna.
Do
some
roll
outs,
we're
gonna
get
up
onto
the
ball,
and
these
are
really
gonna
work,
your
hamstrings,
so
we
need
a
little
bit
more
room
to
roll
out
good
we're
gonna
get
up
onto
the
ball,
we'll
roll
out
and
bring
it
back
roll
out
bring
it
back.
Keep.
A
A
Okay,
now
option
one
you're
gonna
keep
your
feet
at
the
top
you're
gonna
work
on
keeping
the
whole
body
still
pushing
the
smaller
back
into
the
floor
and
slowly
keeping
both
butt
cheeks
on
the
floor.
One
heel
drops
and
it
comes
up
to
meet
the
other
one.
On
the
ball
drop.
The
other
heel
bring
it
back
to
meet
its
mate
down
up
down
option
two
get
those
hips
off
the
floor
and
drop
the
heel.
B
A
We
know
the
moves
now.
Okay,
so
glute
bridge
pulses
we'll
get
up
into
that
glute
bridge,
we'll
lift
our
bum
off
the
floor
option
one!
Don't
lift
it
too
high!
Just
keep
going
up
and
down
option
two
lift
it
high
pulse
it
and
add
a
little
leg
mark.
So
if
you
with
one
leg
up
in
the
air,
put
it
back
on
the
ball,
find
your
balance
ready
into
glue
bridge
pulses,
find
your
position
so
option
one
up
and
down
up
and
down
option
two
pulse
pulse
post
pulse.
B
A
A
A
B
A
Okay,
bingo,
okay,
so
ball
against
the
sofa
you're
gonna
get
your
foot
on
and
all
you're
gonna
do
is
take
a
big
jump
forward
and
you're
gonna
be
going
down
and
up
whoops,
which
is
challenging
enough.
It's
not
actually
that
hard
option
two
is
to
get
that
stance
and
take
your
time
getting
it,
because
it
is
a
tricky
position
to
find
and
as
you
squat
forward,
you
roll
back
that
ball
with
your
foot.
B
B
A
A
A
A
A
A
A
And
one
okay,
brilliant,
okay
into
the
same,
we're
working
unilaterally
so
making
sure
we're
nice
and
balanced.
So
we're
going
to
do
the
light
single
leg.
Deadlifts
they're
called
t
balance.
So
we
hold
the
ball
out
in
front
one
leg's
going
to
come
up
like
a
pendulum
and
as
we
drop
this
ball,
the
back
leg
goes
up.
A
B
A
A
B
A
A
A
B
B
A
B
A
B
A
A
A
A
A
B
A
And
last
one
good
have
a
rest,
bring
that
ball
up
to
your
knees.
Okay,
two
options
for
this
next
move,
so
we're
working
the
obliques.
Now
I
have
the
ball
balanced
here
on
my
knees
and
I'm
keeping
my
arms
the
other
side
of
it,
so
I'm
holding
it
in
the
air
I'm
going
to
take
opposite
arm
and
leg
and
stretch
it
out
and
bring
it
back
to
the
ball
option.
Two
is
to
take
this
ball
high,
hold
it
with
your
toes,
hold
it
with
your
hands
and
take
the
opposite
arm
and
leg
down
and
up.