Workout: Day 9
Today we do some resistance training for your legs using your exercise ball. After yesterday’s hill climbing you’re not going to feel like doing this, but it’s time to really work those muscles. Don’t fret however, you’re about to use completely different types of muscle fibres so it won’t be overtraining your system.
1. Place the fit ball against the wall and put your low back against the ball. Do a steady squat movement downwards so that the ball rolls up your back. Keep a slight inward curve to your low back the whole way through. If this is too easy, do it on one leg and alternate. Do at least three sets of 10, and more if you can.
2. Place the ball on the floor and lean over top of it so your hips are on the highest point. Toes are on the floor and hands are stretched out in front of you also touching the floor. Keep your hands on the floor and concentrate on raising your legs off the floor until your body becomes a straight line, and then lower your feet back down again. Do as many times as you feel comfortable. If you begin to feel light headed or strained stop.
3. Finish by standing on the stairs with just one foot half on and half off the lowest step. Hold on to a handrail. Do three sets of 10 calf raises for each side.
Click to the next page for your Day 9 meal plan.