QUICK-START
CIRCUIT
• For each move, perform 8 -15 reps,
depending on your fitness level.
• Rest 30 - 60 seconds after each
move.
• Repeat the circuit 1 - 3 times.
1 Crunch
To incorporate the Perfect CORE-BALL® into your existing workout program or
for a quick workout, you can perform the following Quick-Start Circuit. For a more
complete workout program with cardio recommendations, please follow the
21-Day Workout Plan below.
The following Quick-Start Circuit calls for very short rest periods between moves
to keep your heart rate in an aerobic state for the entire workout. Perform each
exercise as recommended in the progression below.
2 Balance on Knees or Pushup
Fitness training can result in serious personal injury or death if not done safely and properly. Risk of serious injury or death can
be reduced if safe techniques and common sense are practiced when using this equipment. You should not exercise without first
consulting your physician and should never do so without proper instruction or supervision. Prior to exercising with this equipment,
please check it for worn or damaged parts. If wear or damage is found, stop using the equipment until the wear or damage has been
remedied or the equipment has been replaced. Do not use this equipment if you weigh more than 300 lbs/ 136kg. If using this product
in conjunction with other equipment, please read and follow all of the manufacturer’s instructions for that equipment as well. If not
available, please contact the manufacturer for proper instructions. For Perfect Fitness products, visit our website
www.perfectonline.com for more information.
3 Wall Squat
4 Lunge
5
Oblique Crunch or
Side Bend
6
Bridge or Back
Extension
PERFECT CORE-BALL® WORKOUT
21-DAY CALENDAR
Instructions: Follow the workout listed for each day of the week.
Perform each movement for the indicated number of sets, taking a
30-60 second rest in between each set, before continuing on to the next
exercise.
For a balanced training regimen, integrate this total body circuit, as
well as cardiovascular and flexibility sessions, into your workouts. The
chart provides some suggested time frames for cardio.
Individual movements described in
more detail on reverse side of this chart
Crunch
Wall Squat
Side Bend
Balance on Knees
Back Extension
Individual movements described in
more detail on reverse side of this chart
Perfect Fitness is a division of Implus Footcare, LLC - © 2012 Implus
Footcare, LLC - Perfect Core-Ball is a trademark of Implus Footcare, LLC
Oblique Crunch
Lunge
Pushup
Bridge
SET UP
Place lower back on
setpoint. Bend knees
and place just wider
than hip distance
apart. Cross arms
over chest or place
hands lightly behind
ears.
MOVEMENT
Extend back over
ball 1-3 inches.
Raise shoulders and
chest, pulling rib
cage toward hips.
Hold 2-3 counts then
slowly return to
start.
SET UP
MOVEMENT
TIP
TIP
For an easier
modification, place
feet wider apart. To
challenge your
balance, place feet
closer together
and further away
from ball.
SET UP
Place lower back on
setpoint. Bend knees
and place feet just
wider than hip
distance apart. Cross
arms over chest or
place hands lightly
behind ears.
MOVEMENT
Extend back over
ball 1-3 inches.
Raise shoulders and
chest, drawing right
shoulder toward left
hip. Hold 2-3 counts
then slowly return to
start position.
Alternate sides.
Facing away from a wall, place ball between back and wall. With
lower back on setpoint, walk legs out and stand with feet hip
distance apart.
Bend knees and lower hips until thighs are parallel to ground,
keeping weight in heels. Push up through heels to return to
start position.
Avoid extending knees out past toes in down position. Try to
keep knees directly over heels.
TIP
If choosing to place
hands behind ears,
keep elbows open
during the twisting
crunch to ensure
abdominals are
working, not arms.
SET UP
Place one hip on
setpoint. Bend
bottom leg and rest
knee on ground. Top
leg is extended with
foot on ground.
Bending sideways at
waist, lean body over
ball. Cross arms
over chest or place
hands lightly behind
ears.
MOVEMENT
Bend laterally and
raise upper body,
drawing rib cage to
hips. Pause at top
then lower to start
position. Repeat for
desired number of
repetitions then
switch sides.
TIP
During movement, avoid
forward/backward
movement in spine, use
only sideways motion.
Advanced move: place
legs extended in a split
stance with bottom leg in
front. If needed, brace
legs against a wall to
help balance.
SET UP
Get into a pushup start position, on all fours (hands/feet), arms
straight. Place one foot on setpoint and extend leg back so it is
straight. Brace and balance body then position other foot on ball
next to the first. Place hands slightly wider than shoulder width
apart. Keep arms straight and activate core to neutralize spine.
MOVEMENT
Slowly lower body down, flexing at elbows, until upper arms are
parallel to ground. Push back up to start position.
TIP
This is a very advanced
movement. Keep body in
neutral position throughout
movement. Avoiding
sagging or lifting hips.
SET UP
Fitness training can result in serious personal injury
or death if not done safely and properly. Risk of
serious injury or death can be reduced if safe
techniques and common sense are practiced when
using this equipment. You should not exercise without
first consulting your physician and should never do so
without proper instruction or supervision. Prior to
exercising with this equipment, please check it for worn
or damaged parts. If wear or damage is found, stop
using the equipment until the wear or damage has been
remedied or the equipment has been replaced. Do not
use this equipment if you weigh more than 300 lbs/
136kg. If using this product in conjunction with other
equipment, please read and follow all of the
manufacturer’s instructions for that equipment as well.
If not available, please contact the manufacturer for
proper instructions. For Perfect Fitness products, visit
our website www.perfectonline.com for more information.
MOVEMENT
Position ball behind you with the setpoint
facing upward toward your body. Balancing on
one leg, place free foot on setpoint.
Bend front knee and lower hips until front thigh
is parallel to ground, rolling ball backward with
foot. Keep chest upright and weight in heel as
you push back up to start position.
TIP
Perfect Fitness is a division of Implus Footcare, LLC - © 2012 Implus
Footcare, LLC - Perfect Core-Ball is a trademark of Implus Footcare, LLC
SET UP
MOVEMENT
Kneel on floor facing ball, knees hip distance
apart. Place hands on either side of setpoint. Roll
ball forward so as to transfer weight onto hands.
Balance ball under hands. Try to minimize
wobbling. Hold position 30-60 seconds.
TIP
This is an advanced
movement that requires
a great deal of balance.
To modify, keep a sturdy
chair or stable object
nearby to aid balance.
To intensify the
movement, place hands
closer together on
setpoint. For an easier
modification, place hands
in a wider position.
The following moves provide a total body workout to
strengthen and tone your core as well as your upper and
lower body. Familiarize yourself with these moves and
incorporate them into an existing workout regimen or
see the reverse side of this chart for an example of how
to use your Perfect CORE-BALL™ in a total body circuit.
Self righting ball puts the Setpoint® where you
need it. The Perfect CORE-BALL® is a weighted
fitness ball that returns itself to the starting position.
We have strategically placed a target on the side of
the ball – the Setpoint®. The Setpoint® guides your body
position on the CORE-BALL®. It takes the guess work
out of how to use a fitness ball properly and helps
you to optimize each move and
maximize your results.
SET UP
MOVEMENT
TIP
We recommend warming up before performing
any workouts.
Keep abs tight and navel drawn in. This keeps
abdominals activated and protects the lower back.
Move through exercises in a slow and controlled
manner.
Move slowly when changing positions and getting
on/off the ball
Exhale up (or when returning to start), inhale
down.
Workout pace: 2 seconds up and 2 seconds
when returning to start.
©2012 Perfect Fitness
Perfect CORE-BALL® is a Registered Trademark of Implus Footcare, LLC.
Made in China. 2011/10/24
Lie on ball with setpoint between shoulder blades,
resting upper back and neck on ball. Place feet hip
distance apart, bend knees and roll forward to lower hips
below shoulders. Keep chest lifted.
Squeeze glutes and press hips upward until hips are
parallel with shoulders, forming a table top with your body.
Keep ball stable beneath you to increase core muscle
activation.
SET UP
Kneel on floor and lean hips into ball, placing
belly button on setpoint. Round chest over
ball and place hands lightly behind ears or
cross arms under chin.
MOVEMENT
Slowly raise chest, keeping chin tucked and
shoulder blades pulled back and down. Lower
slowly, looking at ground in front of you.
TIP
For an easier
modification, place
hands on ground
below shoulders.