Enjoy this full body beginner FitBall workout for women over 50, that Coach Sheree has put together, to compliment your strength transformation journey.
For a WARM-UP do some on the spot marching, with arms moving/swinging for 2-3 minutes before you start todays workout. The intent is to simply get the blood flowing across your body and muscles.
This beginner FitBall workout for women over 50 has been specifically designed for a beginner fitness level. Not a beginner? Give it a try, we know you'll get a sweat up regardless.
Concerned about using a Fitball? Read on:
These can be scary at first. I had a client came to me a few weeks ago, terrified of a fitball.
I just got her to sit on it have a wall in front just to get used to it and play around with it and know that this is going to become a good friend. She had a wall in front and she just put her feet out till she got to the wall, had a bit of a lean back and push herself back.
A that's all she did at first and she got really quite secure with being on that ball and now she can lie on the ball and do all sorts of things. Still a bit scared, but she's getting better and better and her body has improved no end because of it. This works all your stabilisers.
This works your muscles so hard when you're on it. Today we're doing a basic workout with no equipment at all but the ball and it can be modified as you go through. So just pay attention to the modifications.
Watch: Beginner FitBall Workout for Women Over 50
FITBALL NEEDED for this Workout
TIMESTAMPS for the Beginner FitBall Workout for Women Over 50:
WORKOUT - Timer is set for 40sec workout, and 10secs rest
NOTE: At anytime pause the video if you need a longer break or rest period.
- 01:36 Lean Back on Ball
- 02:31 Back Extension over Ball
- 03:26 Hip Thrust
- 04:21 Side Press
- 06:11 Wall Squat
- 07:06 Wide-Leg Squat
- 08:01 Heel Lifts in Squat
- 08:56 Single-Leg Squat
- 10:46 Chest Lift from Ball
- 11:41 Side-to-Side Twist on Ball
- 12:36 Ball Rollout on Knees
- 13:31 Cobra on Ball
- 14:26 Ball Plank
- 15:21 Rear Delt Lift on Ball
- 16:16 Ball Push-Ups
- 17:11 Knee Tucks or Walkout Bridge
- 18:06 Side Leg Lift
- 19:56 Side Crunch
- 21:46 Inner Thigh Squeeze
- 22:41 Prone Hip Lift on Ball
- 23:36 Bird Dog Extension
Unbreakable Women Inspiration:
