Note: This is an except from the Transform by moveBALL™ 30day Fitness Challenge Workout Guide & Logbook. For more info,
visit www.transformfitnesschallenge.com.
Muscle!
Daily Workout #3, 9, 15, 21, 27
Muscle is an essential body tissue
to build and maintain for a lifetime
of weight control and overall quality
of life.
You need:
• moveBALL™
Before you begin,
see page 5 and Video
Support for Intensity
Variations.
SETS ONE & THREE
SETS TWO & FOUR
(45 seconds each)
(45 seconds each)
Lead leg/arm and technical notes
1. Lunge Pass
right foot stays forward;
ball passes from right to
left hand
left foot stays forward; ball
passes from left to right hand
2. Balance DIP
right foot/leg balance;
hold ball in left hand
left foot/leg balance;
hold ball in right hand
3. Balance LIFT
right foot/leg balance;
left leg lifts laterally
left foot/leg balance;
right leg lifts laterally
4. Strong Press
left arm presses ball
overhead
right arm presses ball
overhead
5. Cross Row
right foot stays forward;
left arm rows ball
left foot stays forward;
right arm rows ball
6. Low Lunge Knee
Drop
right foot stays forward;
left knee moves down and
up
left foot stays forward;
right knee moves down and up
7. Lopsided Pushup
left hand on ball
right hand on ball
20!
MUSCLE! (Daily Workout #3, 9, 15, 21, 27)
1. LUNGE PASS (moveBALL™)
Begin: Lunge stance, ball overhead.
Action: Bend and drop back knee. Pass ball under front thigh from outside hand to inside
hand. Return to starting
position, ball overhead.
Continue lunging down
and up, passing the ball
from outside hand to
inside hand. Keep torso
upright throughout.
2. BALANCE DIP (moveBALL™)
Begin: Stand on one foot only. Hold ball with
opposite hand as balancing leg.
Action: Hinge forward from supporting hip and
touch ball to the floor. Hinge up, returning to
starting position. Continue dipping down and up.
Keep entire spine straight.
3. BALANCE LIFT (moveBALL™)
Begin: Stand on one foot only, other knee bent. Hold ball with same
hand as bent leg, resting on outer thigh.
Action: Lift bent leg laterally, which also raises the ball. Lower leg back
to starting position. Keep torso upright throughout. Continue lifting
and lowering the leg and ball laterally.
4. STRONG PRESS (moveBALL™)
Begin: Deep, wide squat, toes turned out 45 degrees
and knees aligned over ankles. Hold ball with one
hand only, under the ball, wrist straight.
Action: Extend arm to press ball overhead. Slowly
lower ball back down to shoulder. Continue
pressing the ball up and down. Keep low squat
stance throughout.
!
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MUSCLE! (Daily Workout #3, 9, 15, 21, 27)
21!
5. CROSS ROW (moveBALL™)
Begin: Low lunge stance, front knee bent and back leg extended, back toes tucked under. Front
forearm on thigh, and other hand holds/rows ball. Ball begins crossed over to pinky-toe side
of front foot.
Action: Row ball diagonally across to
back hip, pulling elbow back and
rotating torso laterally. Return to
starting position. Continue rowing
ball diagonally across and down.
Hold the low lunge stance
throughout.
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6. LOW LUNGE KNEE DROP (moveBALL™)
Begin: Keep the same low lunge stance as previous movement. Place and leave ball at front
foot instep in stable ball position (see page 7). Raise both arms up.
Action: Maintaining the low lunge
stance, drop back knee toward the
floor, then back up to starting
position. Keep arms up and hips low
throughout the interval.
7. LOPSIDED PUSHUP (moveBALL™)
Begin: Use stable ball position. Pushup position with one hand on the ball and other hand on
the floor. Use toes (more difficult)
or knees (less difficult) as your
pivot point.
Action: Lower entire body toward
floor. Pause, then press back up to
starting position.
!
22!
MUSCLE! (Daily Workout #3, 9, 15, 21, 27)
Want More?
Your daily workout is finished, but if you have some extra time and energy… here’s how you
can burn a few more calories!
Giant Circles: Begin in a deep, wide squat, toes turned out at 45 degrees and knees aligned
over ankles. Ball overhead with one hand in each handle. Rotate torso to the right and circle
the ball down and up the other side. Stop at centre (overhead). Repeat other direction. Keep
circling the ball, alternating between right and left sides. Perform 20 repetitions total (10 each
direction).
Standing Side Crunch: Begin standing, ball
overhead with one hand in each handle. Bend
torso laterally and bring same knee up toward the
ball. Repeat same side 15 times, rest for a
moment, then 15 more on the other side.
Still want more? Repeat this pair of movements one or two more times.
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MUSCLE! (Daily Workout #3, 9, 15, 21, 27)
23!