Trainer Robert Reames and nutritionist J.J. Virgin got the challengers together at Gold's Gym in Hollywood for a "Plateau Busters Workout." They delivered a full body workout using the stability ball (Resist-a-Ball), medicine balls and the resistance bands. The exercises shown not only work the target muscle groups but integrate the entire body into each exercise as well. This type of work requires a great deal of work in terms of stabilization, coordination and balance as to integrate most all of your body into each exercise. Hence, more calories are burned and more muscle is accessed and stimulated. Building muscle raises your metabolism as to burn more calories and fat all of the time.
Partner Side Ball Throws
Here's a look at the challengers' workout, which might help you bust through your plateau as well.
Execution: (With a partner) You and your partner stand with your feet slightly further than shoulder-width apart. You both will be facing front about 8 to 12 feet apart. Holding the medicine ball as you face front, feet firmly planted with your partner to the right of you, rotate to your left side, keeping your knees bent and arms extended, and toss the ball to your partner to the right of you. Stay in this position to receive the pass back. Your partner then catches the ball, then rotates to the right, the same move that you just completed, then tosses the ball back to you. Do this for 10 to 15 repetitions then switch sides.
Execution: Begin by facing up with the backs of the feet placed on the stability ball. Lift your hips off of the floor as to bring your feet, knees, hips and trunk in direct line with each other. Maintain this placement throughout the exercise. Your arms are extended directly to the side, even with the shoulder to provide stability for the exercise. O
Seated Hamstring Stretch on the Ball
Key Points: Again, maintain the original placement of the hips. For progression to advanced level do this motion on one leg.
Stretches: Hamstrings, calves and low back.
Execution: Sit nice and tall on the stability ball with one foot planted firmly on the floor and one leg (leg being stretched) fully extended with the back of the heel placed on the floor. On stretch, simply draw the toes of the extended leg to the knee keeping the leg fully extended. Then slowly bring your chest toward the knee. Hold for 15 seconds and repeat to the other side. Repeat 2 to 3 stretches on each side.
Reach and Roll With the Ball
Key Points: Relax and breath into the stretch. Go to a comfortable range of motion. Relieve all tension from the body.
Execution: Facing the floor, place both hands on the ball with arms fully extended with knees bent and lower legs on the floor. On stretch, simply rotate from the hips and trunk to the right and hold for 15 seconds then smoothly rotate to the left and hold 15 seconds as well. Repeat 2 to 3 times on each side.
Rolling Pretzel Stretch with Ball
Key Points: Use the mat for this as well. Stretching should be relaxing. Go to a range of motion that is comfortable for you. Breathe into the stretch as to relieve all tension from the body. Keep your entire body relaxed.
Stretches: Muscles of the hip and glutes
Execution: Lie on your back face up with one foot placed on the stability ball. The back of the foot is actually placed on the ball and this leg is fully extended. Cross the opposite leg over the leg that is on the ball placing the crossed leg just over the knee of the leg on the ball. On stretch simply bend the straight leg on the ball drawing the foot toward the glutes while simultaneously placing the hand on the bent knee, pushing the knee away from your body as to feel the stretch in the hip/glute area. Hold the stretch 15 seconds and repeat on the other side. Do 2 to 3 stretches on either leg.
Medicine Ball Squats
Key Points: Again, relax all the muscles of your body as to relieve all tension. Make all motion and placement of each stretch both fluid and smooth. Breathe and relax into the stretch.
Execution: Plant your feet firmly, stand nice and tall with your chest high, drawing your navel to your spine and your feet slightly further than shoulder-width apart. Hold the medicine ball directly in front of you. With both hands on the ball, reach up over your head (do not hyper-extend the knee joint) with arms fully extended, then bend your knees as you bring the ball back down to your mid-section. For more progression, bring the ball down closer to the floor on the squat motion (maximum point being so that the ball touches the floor). Repeat for 8 to 15 repetitions.
Execution: Sit up nice and tall on the stability ball with your feet firmly planted and your knees directly over your ankles. Begin by holding the medicine ball directly to your side, next to your right hip with arms fully extended. On action, keeping the arms extended, simply bring the ball across your body in a 45 degree angle to where your arms extend over your shoulder. (This motion is the exact opposite of chopping wood.) Th
Crossing Pull Over
Key Points: Always sit up nice and tall and face forward. Integrate your trunk, shoulders and arms on the motion. You can do the motion first without a medicine ball. Then, once you are comfortable with the motion, then progress to a ball that is comfortable but challenging for you to use.
Execution: Begin facing up with the stability ball at about mid- back level with feet firmly planted slightly further than shoulder- width apart with your knees directly over your ankles. Your upper leg should be parallel to the floor. Your glutes and your foot placement literally form a triangle on the set-up position. Draw your sacrum (base of your spine) in toward the ball and stabilize your hips from this position. Your arms are fully extended over your head. On motion simply bring your arms up and over towards the knee, alternating from side to side while maintaining the set-up position. Make sure that this motion is initiated by the abdominals and not the arms and shoulders. Repeat for an even number of repetitions, 8 to 16 as to work both sides evenly.
Key Points: There are several degrees of difficulty on this exercise. Entry level would be to lower the glutes closer to the floor on set up and do the exercise with the hands behind the head (or arms across chest to make it even easier). For maximum difficulty, do the exercise with arms fully extended, holding a medicine ball in your hands. Keep the motion smooth and fluid.
Execution: Begin facing up on the stability ball with the ball placed comfortably at the shoulder, neck and head level. Your hips should be lifted with the upper leg parallel to the floor with knees directly over the ankles, feet placed slightly further than shoulder-width apart. Your glutes and your foot placement literally form a triangle on the set-up. Your arms are fully extended toward the ceiling, perpendicular to your body. You are looking toward the ceiling with your neck in perfect alignment (not looking down or behind you). On motion,
Bridging Band Pull Aparts
Key Points: Beginners can rotate to a 45-degree angle instead of all the way to the side. Advanced motion would be directly to the side, holding a medicine ball in your hands with arms fully extended. Keep the motion smooth and fluid.
Execution: Begin by facing up on the stability ball with the ball placed at the shoulder, neck and head level as to provide comfort for the neck region. Your feet are firmly planted with the knees directly over the ankles, hips lifted and the u
Row over the Ball
Key Points: Again, arms are fully extended maintaining rigid but not hyperextended elbow joints. Maintain original lower body placement as to work hips and lower extremities as well.
Execution: (use a mat for this exercise) Place your body over the stability ball at chest to mid-section level. Entry level would be to place the knees on the floor. Advanced would be to keep the knees straight with the front balls of the feet on the floor. (You could lift one foot off of the floor for even more difficulty.) Keep your neck in perfect alignment, facing the floor. Hold a dumbbell in each hand with arms fully extended. On motion simply draw your elbow back just past your torso bringing your elbows to a 90-degree angle. Simultaneously bring your shoulder blades together behind you as well. Extend your arms back to original position, releasing the shoulder blades simultaneously as well. Repeat for 8 to 15 repetitions.
Chest Press on the Ball
Key Points: Keep the motion smooth and fluid. You can work in different planes of motion, accessing the muscles of the back in variety of ways by placing bringing the elbows directly beside you, placing the elbows in line with the shoulders or anywhere in between these two planes of motion.
Execution: Begin facing up on the stability ball with the ball placed at the shoulder, neck and head level as to provide comfort for the neck region. Your hips are lifted with your upper leg remaining parallel to the floor. Your feet are firmly planted with knees directly over the ankles. Once again, your glutes and foot placement are forming a triangle on the set-up. Keep this position as to work the hip musculature as well. Your arms are fully extended, perpendicular to the floor, holding a dumbbell in each hand. On motion, simply bend the elbows to 90 degrees with elbows coming down just slightly past your shoulders and pressing the dumbbells back to original position. (This is simply a chest press exercise using the ball as your bench.) Repeat for 8 to 15 repetitions.
Seated Overhead Press on the Ball (with one foot rasied)
Key Points: By performing the chest press on the ball, you allow your body the opportunity to work your target muscles (chest, shoulder, triceps) while integrating the rest of your body to provide stabilization. Thus, more work is done and more muscle is accessed on a given exercise.
Execution: Sit nice and tall on the ball with feet firmly planted. Your knees are placed directly over the ankles, draw your navel to your spine and keep your chest lifted. You are looking straight ahead. Begin with elbows bent with elbows directly in front of the shoulder. You are holding a dumbbell in each hand. On motion, keeping your elbows in front of you simply extend your arms fully over your head. Lower the dumbbells to original position and repeat. (This is a shoulder press that uses the ball as a bench.) For a challenge, simply do this motion with one foot lifted off of the floor, maintaining perfect posture and spinal alignment. Repeat for 8 to 15 repetitions.
Key Points: Maintain excellent posture and comfortable range of motion for the shoulder joint.