I was disappointed in Stability Ball Cardio Walk but that is probably more my fault than the fault of the workout. Stability Ball Cardio Walk is day 17 in AngieFitnessTV‘s Fit Over 40 program. It is a very low intensity low impact cardio walk. I generally do things to increase the intensity of Angie’s low impact cardio workouts. I wear a weighted vest, a weighted belt, weighted gloves and ankle weights. I wore none of that today. My left shoulder has been recovering well from surgery and I have been diligent about physical therapy–which is still ongoing. But today it was aching, which is why I left off the extras. In retrospect, this probably wasn’t the wisest choice of a workout for my shoulder. You are holding the stability ball for approximately 20 solid minutes and doing all types of range of motion moves with it. In spite of the fact a stability ball weighs less than 5 pounds, it gets tiring. Not a big deal for my healthy arm but my left shoulder started aching. Again, this is not the fault of the workout but without any additions to increase the intensity, this workout did not even make me break a sweat. That’s right, I did not even perspire in the course of this workout. It tired my arms out but that’s about it. And to be honest, it wasn’t much fun. I have enjoyed most of Angie’s other workouts a lot more than this one. My FitBit reported I was in my cardio zone the majority of the workout, I walked 2514 steps and burned 173 calories. Not bad for a 30 minute doubles workout.
Stability Ball Cardio Walk is 32:22 minutes; 5 minute warm up and 5 minute stretch. Once the warm up ends, the scene cuts to Angie already holding the stability ball. Each exercise is done for 60 seconds.
- 4 alternating knees tapping ball to knee when you raise it + 8 marches
- March 8x + 4 heel digs twisting ball side to side with each heel dig
- March 8x + 4 hamstring curls, lifting ball to forehead height with each hamstring curl
- March 8x then continue marching 4 steps while doing a figure 8 with ball across body
- March 8x + alternating side taps while swinging ball to opposing side when tapping
- 4 squats
- Repeat #1-5 on other lead leg (#3 you will swing the ball side to side)