Woodchoppers

Muscles Targeted: Deltoids, Biceps, Triceps, Core

Stand with your feet shoulder width apart, holding the Proteus Ball by the handles.

Reach toward one hip, then to the opposite shoulder.

Do one round of left to right, then one round of right to left.

 

 

 

 

 

 

 

 

One-Handed Press

Muscles Targeted: Front Deltoids, Middle Deltoids, Rear Deltoids, Trapezius, Chest, Core

Stand with your feet shoulder-width apart, and hold the Proteus Ball with one hand at chest level, with your palm facing inward.  Keep your wrist straight and rest your elbow at your side to begin.
 
As you raise the Proteus Ball up, shift your hips slightly towards the side the ball is on.  This will keep your center of mass under the weight, and allow you to lift more.
 
Make sure to keep your wrist straight throughout the entire movement to avoid injury.  Also keep your forearm straight up and down, and only rotate your elbow during this movement.  
 
Once you fully extend your arm, be sure to lock out your elbow.  It will help strengthen those joints, which is very important when building up muscle around the joints.
 
Slowly bring your arm back to the starting position.  Complete one set before switching arms.

 

Russian Twist with heels on the ground

Muscles Targeted: Front Deltoids, Middle Deltoids, Rear Deltoids, Core

Sit with your knees bent and only your heels touching the ground.
 
Holding both handles, rotate the Proteus Ball side-to-side as far as you can without losing balance.
 
Make sure to keep your chin up to avoid torquing your neck.
 
 
 

 

 

 

One-Handed Halo

Muscles Targeted: Forearms, Front Deltoids, Middle Deltoids, Rear Deltoids, Core

Stand with your feet shoulder-width apart, and hold the Proteus Ball above your head with one hand.
 
Rotate the Proteus Ball around your head, and reverse the direction after each complete revolution.
 
After completing one set, switch hands.

 

 

 

 

Burpee

Muscles Targeted: Full Body

The burpee is a phenomenal blend of strength training and cardio.  If you can only do one workout, this one is the best.
 
Stand with your feet shoulder-width apart, and hold the Proteus Ball at chest level.
 
Squat down and place the Proteus Ball on the floor.  While still holding on, kick your feet behind you into a push-up position.
 
Do a push-up.
 
Bring your feet back underneath you into the squat position again.
 
Stand up with the Proteus Ball and return to the starting position.

 

 

Single Leg Deadlift, hold Proteus with both hands

Muscles Targeted: Hamstrings, Calves, Lats, Rear Deltoids, Teres Minor, Teres Major, Core

Stand with your feet shoulder-width apart, and hold the Proteus Ball with both hands.  
 
Kick one leg back, and lean forward until the ball touches the ground. 
 
Slowly pull yourself back to the start position, using your glutes and hamstrings.
 
Switch legs and repeat the movement.