July Exercise of the Month

Follow along with Michelle Marshall, NASM Certified Personal Trainer,  for a series of monthly exercises. Contact michellema@acac.com if you have any questions regarding workout modifications to meet your needs.

July Exercise of the Month

Warm Up:
Walk 30 seconds, jog 30 seconds. Continue repeatedly for 10 minutes.

Stability Ball Exercises — 3 to 5 Rounds Each:

15 Squats
Place your feet shoulder-width apart with the stability ball in the small of your back. Putting your weight in your heels, lower yourself down and push yourself back up.

To regress this exercise: don’t use any weight.
To progress this exercise: increase the weight you hold in your hands.

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15 Chest Presses
Lay on the stability ball so that it’s supporting your upper back and neck. Keeping your hips lifted as high as you can and your core tight the whole time, press the weight up and down so that your elbows are slightly turned in while keeping yourself balanced.

To regress this exercise: decrease weight.
To progress this exercise: increase weight.

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30 Second Plank
Rest your forearms on the stability ball while pushing your shoulders away from your ears to keep your shoulders locked. Make sure your core is stabilized by keeping your back straight.

To regress this exercise: decrease the time limit.
To progress this exercise: increase the time limit.

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15 Overhead Presses
Sitting up tall on the stability ball with your feet flat on the ground, press the weight up over your head and lower back down just in front of your shoulders.

To regress this exercise: decrease weight.
To progress this exercise: increase weight.

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10 Bulgarian Split Squats
Resting one leg on the stability ball, squat down on the standing leg lining your knee directly above your ankles as you squat. Keep your chest lifted and your core tight as you stabilize yourself during the exercise. Repeat on other leg.

To regress this exercise: don’t use any weight.
To progress this exercise: increase weight.

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You can also download and print the Exercise of the Month handout here.