Cardiff Yoga Studio

Med Wall Ball Workout

Medicine Ball V-Up Form

1: Grab a medicine ball and lie down faceup on the floor. With medicine ball in hand, raise arms backward until they are flat on the floor and above your head. Arms and legs should be straight.

2: Next, raise feet up about an inch off the floor and hold. This is the starting position.

3: Begin exercise by simultaneously raising your torso and legs up as you try to touch the medicine ball to your feet (your torso and legs will form a V-shape, hence the name V-ups). Pause for a moment, then lower back down. Bring ball back above your head. This completes one rep.

Single-Leg Hip Thrust

1: Sit on the floor with your back against the side of a flat bench. Your arms should be straight out from your shoulders and resting on the bench for support.

2: Bend your knees and put your right foot on a bench that is opposite to the bench your back is against. Your left foot should be in the air next to your right foot.

3: In one motion, push your hips and torso upwards with your right foot. Your left foot should go up with your right foot also.

4: Continue for the amount of reps desired and repeat for the left leg.

Single-Leg Circle

1: Lay down with your back flat on the floor and your arms on your side.

2: Place the small ball under your right foot.

3: Point your left leg straight up to the ceiling. Rotate your leg in small circles clockwise and then counter clockwise.

4: Lower your left leg down onto the ball and then repeat the motion with your right leg for the desired amount of time.

Beginner Circuit Workout

Frog Sit-Up

1: Lie on your back on the floor with your legs extended in front of you. Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.

2: Bend your knees and push your thighs down until they are near the floor. The soles of your feet should be touching each other.

3: Push down on the soles of your feet and bring them up as close to yourself as you can while keeping your outer thighs on or close to the floor.

4: Cross your arms in front of you by touching the opposite shoulder. This is the starting position.

5: Flatten your lower back towards the floor, exhaling as you do so. This movement looks similar to the first stage of performing a sit-up. Hold this position at the top for a second.

6: Slowly move back to the starting position as you inhale.

7: Repeat for the number of reps in your set.

Weighted Knee Circle

1: Get down on your hands and knees.

2: Place a single dumbbell behind your left knee.

3: Raise your left leg up so that your thigh is parallel to the ground and your toes are pointing straight up at the ceiling. This is the starting position.

4: Begin exercise by making a big circle with your left knee toward the outside of your body, not underneath your body.

5: One complete circle equals one rep. Repeat as necessary.

Good Morning Workout

Chest Press Pulse

1: Place your forearms together and then clasp your hands.

2: Lift your arms up so that your elbows are at shoulder height.

3: Press your forearms together and as you do raise you arms up 3-4 inches and then back down.

4: Continue moving your arms up and down for the desired amount of reps.

Valslide Moving Plank

1: Get down on your hands and knees. Position a Valslide under each foot.

2: Come up off your knees and into the plank position so that your body forms a straight line from your heels to your head.

3: Begin the moving portion of the exercise by sliding your feet back about 6-12 inches. The farther back the harder the it is.

4: Slide forward to the starting position. This completes one rep.

Decline Dumbbell Fly

Step 1: Lie down on a decline bench and secure your legs at the end. Grasp a dumbbell with each hand. The palms of your hand should be facing each other.

Step 2: Move the dumbbells in front of you, shoulder width apart. The palms of your hands should be facing each other and your arms should be perpendicular to the floor and fully extended. This is the starting position.

Step 3: Bend your elbows slightly and lower your arms at both sides in a wide arc until your feel the stretch in your chest. Inhale as you do so.

Step 4: Move your arms back to the starting position and squeeze your chest muscles and breathe out.

Step 5: Hold for a second and repeat the movement for the desired number of reps.

Lower Body Workout