Beginners Swiss Ball

Use the following exercises to help strengthen and develop your back and upper body muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - using this workout to progress positively.

Aim to perform 2 -sets of as many exercises as you feel comfortable with, ideally 10 - 12 reps, for all 4 exercises.

SEATED BAND PULL INS
2 ARM DORSAL
1 ARM PRONE ROW
SEATED LAT PULL INS
avoid leaning forwards
support the weight of your head with your hands
keep your chest supported on the ball.
keep your back straight throughout
FGF = Feel Good Factor - Write down how you feel after your sets.
Record the amount of reps you performed for each exercise.

Exercise Reps Sets FGF Exercise Reps Sets FGF
1 . . . 1 . . .
2 . . . 2 . . .
3 . . . 3 . . .
4 . . . 4 . . .
Exercise Reps Sets FGF Exercise Reps Sets FGF
1 . . . 1 . . .
2 . . . 2 . . .
3 . . . 3 . . .
4 . . . 4 . . .
Exercise Reps Sets FGF Exercise Reps Sets FGF
1 . . . 1 . . .
2 . . . 2 . . .
3 . . . 3 . . .
4 . . . 4 . . .
mpu-3 250 300

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