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Fitness & Nutrition Tips

Home Workout for Muscular Endurance, Core Strength and Balance

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by Ellen Yates, N2SHAPE,  ellen@n2shape.com

Equipment Needed:  Stability Ball, Medium Tubing, 2 Dumbbells


Stability Ball (20 reps)

Ball Squats (holding weight if tolerated)

Ball Rolls on forearms and kneeling on knees

Ball Crunches

Ball Lunges (holding dumbbells)

Ball Chest Presses

Ball Bicep Curls

Ball Overhead Presses

Ball Tricep Extensions


Tubing (20 reps)

Side Lateral Raises and Side Lunges

Bicep Curls

Rowing (wrap around pole)

Abduction with Tubing

Tricep Extensions

Front Lateral Raises

Leg Circles with Tubing


Body Weight

Pushups (20)

Wall Sit (60 seconds)

Plank (60 seconds)

Side Lunges (20)

Dips (20)

Leg Raises (20 on each leg)

Side Plank (up to 60 sec on each side)

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