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GL's total-body on-the-ball workout

 
Leslie White, fitness manager at the celeb fave Cal-a-Vie Health Spa, shares a buff-up-in-no-time circuit. Repeat it three times a week to tone up all over. Grab a ball--soccer balls and basketballs are perf--and get going. New year, new super-fit you!
 
Squat Jumps
Star with legs wider than hip-width apart. Grasp a soccer ball in both hands at your chest. Reach the ball overhead. Jump up and land in a plie with your feet wider than your hips and knees bent. Squat and stand back up. Repeat 8 to 10 times.
 
Reverse Lunge with a Twist
Start with feet together and the ball at your chest. Take a big step back with your left leg. Tighten abs and turn your torso to the left. Lower yourself by bending your knees. Jump back to start. Repeat 8 to 10 times on each leg.
 
Ball Jumps
Stand on the ground with the ball between your feet. Do a tuck jump, keeping the ball between your feet as you jump up. Then, release the ball and catch it in your hands while you're in midair. Land and do a small squat. Repeat 10 to 12 times.
 
Wood Chops
Start with the ball in your hands with your arms poised directly over your right shoulder. Step out with your left leg, bend down and move your arms in a "chopping" motion down to the ground. Lower your body as you chop. Return to start and repeat 8 to 10 times.
 
Tick-Tocks
Stand with feet at shoulder width, holding the ball overhead. Gently reach your left foot out so your toe is touching the ground. Tighten your abs and lean over while keeping your body straight (don't break the line at your waist). Slowly return to start. Repeat 10 to 12 times.
 
Single Leg Dead Lift
Start with the ball in both hands sightly in front of you. Your left leg should should be back a little. Keep your back straight and lower your torso (the ball will lower, too) while lifting your left leg. Stop when your body is parallel to to the floor. Return to start and repeat 8 to 10 times on each leg.

BY KATIE ABBONDANZA ON 1/3/2013 12:00:00 AM

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