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Jerk & Cleans
I use the jerk & cleans as part of my cardio, doing up to 15 - 20 reps with 10 sets.
It works about every part of the body except the pecs and certainly works the heart. Using between 20 to 30kgs weights.

 

Workingout Routine using the Swiss or Exercise Ball.

 

During the week, you will do 18 exerices in all, each exercise using the Swiss ball, also know as an Exercise Ball amongst other names. This series of exercises is all about working out without stability. This does not mean giving up and going home, on the contary, it simply means using the Swiss ball (or stability ball as it is also known). The Swiss ball makes your body less stable, forcing you to use more muscles to stabilise the body while performing the exercises. Therefore, in a chest press on the ball, you are activating not only the chest, shoulder and triceps to lift the weight, but also all of the muscles in your core (stomach, abs, back and legs) to prevent you from falling or rolling off the ball. By using more muscle fibres during all these exercises, you require a lot more energy, thus, you burn a lot more calories, and you all know what that means..... OK, good luck with staying on the ball. :-)

 

1 - CHEST PRESS

MONDAY

EXERCISE PLAN

Hold upper arms horizontal

Rest neck and shoulders on the ball

Push weights straight up above your chest

Don't arch back

Warm up

5 - 10 minutes on treadmill or bike.

 

    
   

3 set of 10 - 12 reps

  
Keep feet flat on the floor
         

2 - PULL-OVERS

    
 

Hold dumb-bell directly over your head.

Keep elbows locked in same position

 

3 set of 10 - 12 reps

  
 

 
 

Neck and shoulders on the ball.

Lower until forearms are horizontal

   

Pull in stomach to hold core tight

         

3 - Swiss Ball PRESS-UPS

    
 

Back & neck in line

Lower until chest almost touches the ball

3 set of 10 - 12 reps
   

Keep movement slow and controlled

 

 
   

Hold core tight to stablise the ball.

         

4 - SHOULDER PRESS-UPS

    
 

Back upright

Push weights straight up

3 set of 10 - 12 reps

 

  
 

Core held in tight

On return, don't let your upper arms go below horizontal
   
         

5 - TRICEP EXTENSTIONS

    
 

Back upright

Bend only at the elbow - keep your upper arm in place

3 set of 10 - 12 reps

Core held tight

 

Hold dumb-bell directly above your head

Head up, looking forward at all times

     
         

6 - LATERAL RISES

   
 

Sit upright, looking forward

Without bending at the elbows, raise the weights to shoulder hight.

3 set of 10 - 12 reps

Use light dumb-bells

 

 
 

Hold your core tightly

 
         

Cardio Treadmill - 8 reps of 1 minute fast then 1.30 slowly. When this is done 8 times, then cool down for 10 minutes followed by stretching to finish.

         

1 - STRAIGHT ARM CABLE PULL DOWN

WEDNESDAY

Exercise Plan

Sit upright, core held tight
Back straight throught the movement.

Warm up

5 - 10 minutes on treadmill or bike.
Place balls so you are facing the cable machine, arms length distance,
3 set of 10 - 12 reps
Pull the cable down torward the knees, keeping arms straight throughout exercise.

2 - REVERSE FLYES

 
Lie with chest on the ball
Raise weights to shoulder hight
Hold core tight througout exercise.
 
3 set of 10 - 12 reps
 
         

3 - Twist Curls

    
 
As you raise one dumb-bell, lower the other
3 set of 10 - 12 reps
Sit upright with core held tight
 
 
Turn wrists as you lift the weights until the hand faces towards you
         

4 - CRUNCHES

Use abdominal muscles to raise your shoulders and curl your upper body
   
Lie with your lower back supported on the ball.
Keep the movement smooth, slow and controlled
3 set of 10 - 12 reps
Keep neck in line with your spine, looking at ceiling.
 
 
         

5 - SUPINE PULL-UPS

   
     
3 set of 10 - 12 reps
Feet/calfs on the ball
Pull up until chest almost touches the bar
 
 
Core kept tight
 
Make sure the bar is secure
 

6 - REVERSE CRUNCHES

Reverse view
 
Hold core tightly throughout exercise to stabilise the ball
3 set of 10 - 12 reps
 
Grab bar behind you and raise the knees
 
 
Lower back supported on the ball
Slowly extend your legs out in front of you.

Cardio Rower. l0 reps of 1 minute fast then 1.30 slowly. When this is done 8 times, then cool down for 10 minutes followed by stretching to finish.

         
         

1 - SINGLE LEG SQUAT

FRIDAY

EXERCISE PLAN

       

Warm up

5 - 10 minutes on treadmill or bike.
Ball held between back and wall
Slowly lower yourself on one leg as far as you can go before returning.
3 set of 10 - 12 reps
   
Swap legs after each set
         

2 - HAMSTRING DRAGS

   
         
3 set of 10 - 12 reps
 

Hold body as straight as possible

Ankles resting on the ball

 
Drag ball towards you as you lift your body and bend your knees
         

3 - GLUTES RAISES

   
 
3 set of 10 - 12 reps
 

Rest one foot on the ball

Hold other leg up

 
Raise backside off the mat until your body is straight
         

4 - SINGLE LEG LUNGE

   
         
3 set of 10 - 12 reps
  
Lower your body vertically - don't lean forward
   

Stand upright

 
Control your balance with one foot resting on the ball behind you
DON'T let your knees move forward of your front foot
   
Keep your shin horizontal throughout

 

    

5 - BACK EXTENTIONS

   
3 set of 10 - 12 reps
Use your feet to stablise yourself
DON'T hyperextend your back - stop when you body is straight
lay on ball that is beneath your lower abdoninals
Lower your body down before rising back up to the starting position

6 - OBLIQUE CRUNCES

   
   
Raise body sideways as far as you can go.
3 set of 10 - 12 reps
    
     
Lie sideways on the ball
 
Anckor feet against skirting or machine for stability.
   
         

SOME OTHER EXERCISES USING THE SWISS BALL

TO BE ADDED SHORTLY