Warmup:
1. Lift ball overhead coming up on the toes then lowering ball to floor and rolling ball away from the torso.
2. Lunges left & right pressing ball away with opposite hand.
3. Wide squats and rolling ball away, back stretch.
4. Seated hip circles.
5. Seated pelvic tilts.
6. Seated side stretches.
7. Seated thigh stretches.
8. Lunges & side twists.
9. Lunges with arm sweeps

Section One:
1. Seated leg extensions.
2. Ab crunches.
3. Bridge - lifting & lowering hips.
4. Seated single heel raises, single leg raises.
5. Back Extensions.
6. Leg raises lying on the ball.

Section Two:
1. Superman lying on the ball.
2. Back stretch hugging the ball.
3. Abs - legs hugging the ball - pelvic tilts.
4. Lying hip extensions w/leg extensions.
5. Leg stretches.
6. Roll outs w/planks.

Section Three:
1. Back extensions w/rotation
2. Lying bridge w alternating arm & leg extensions.
3. Hip circles.
4. Lateral Flexion - oblique crunches.
5. Ab crunches.
6. Plank w/ a pike and push back

Keli ends with a good back stretch.

Instructor Comments:
This is a good solid intermediate/advanced stability ball workout. Keli's cueing is great and the exercises are done slowly even though this is only a 30 minute workout. It's divided into three eight minute workouts that you can do separately if you like. I enjoyed this stability ball workout very much. Nice setting and again, slow moving. The music is so-so.

Sherri H