Get a total-body makeover

Want to knock fat burn and fitness out of the ball park? Try a high-intensity workout using the Ugi ball. 

What’s an Ugi? It’s a weighted but squishy and bouncy ball that you can use for resistance, and can also be used to kneel on, lean on, stand on … you name it.

The Ugi workout employs functional movements to challenge the whole body — especially the core — and boost strength as well as cardio capacity. And the great thing is the Ugi ball can help you get a great workout whether you’re a beginner or an expert.

You’ll be using your whole body to shift the weight for a cardio and fat-burning workout that will leave no muscle untouched. You can also buy your own Ugi ball at ugifit.com.

HOW TO DO IT

Perform as many reps of each move as you can in the one minute window. Then move to the next exercise, following the same structure, without rest. Once a full set of each move has been performed, take 30 seconds’ rest and go to the start to repeat.

Beginner: 3 sets

Intermediate: 4 sets

Advanced: 5 sets

KIT YOU’LL NEED:

• 1 x Ugi ball

DECLINE PRESS-UP

Get a total-body makeover

Areas trained: CHEST, REAR UPPER ARMS, CORE

* Start in plank position on your hands, with your feet on the ball.

* Bend your elbows to lower your chest to the ground, keeping your body straight throughout.

* Push back up to the start and repeat.

SAFETY TIP: Keep your core strong and don’t let your lower back overarch

ALTERNATING SIDE LUNGE

Get a total-body makeover

Areas trained: THIGHS, BOTTOM, CORE

* Stand with your feet together holding the ball at your chest.

* Lunge to one side, bending one leg and keeping the other leg straight.

* Push off the floor back to the centre and repeat on the opposite side.

SAFETY TIP: Keep your toes and knees pointing forward throughout.

STRAIGHT-LEG DEADLIFT

Get a total-body makeover

Areas trained: BOTTOM, REAR THIGHS, LOWER BACK

* Stand with your feet shoulder-width apart and arms straight holding the ball.

* Bend forward at your hips, keeping your legs straight, to lower the ball toward your ankles. Keep the ball close to you as you lower.

* Return to the start and repeat.

SAFETY TIP: Keep your gaze forward and belly pulled in.

 

 


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