FitBALL 101 for Plus Size and Under Active Adults

FitBALL 101

This video was created specifically for plus size and/or beginning exercisers who'd like to use an exercise ball but don't know where to start (or think they can't). The DVD includes a beginner workout, a circuit workout and special features that allow you to create your own workout. This is an excellent video for anyone nervous about getting back into exercise.

The DVD includes two workouts, Beginner Basics and Circuit Training, both of which are about 35 minutes long (including the warm up and cool down). The introduction by Dr. Sal Arria (co-founder of ISSA) provides some basic information about losing weight through exercise. The Pre-Class Guidelines section describes details of the workouts, explaining the three levels shown: Level 1 is seated on chair with a balance disc, Level 2 is on the ball with a base for stability and Level 3 is on the ball without any other props. In this section, you get instructions for choosing your level as well as information about what equipment you'll need (a ball, light weights or medicine balls and a mini-ball), all of which can be found at their website.

There are three exercisers in the video. The instructor shows the moves on the ball while the background exercisers do the workout at Levels 1 and 2. You can also use the special features of the DVD to set up your own workout.

The Beginner Basics workout is 35 minutes and starts with a five minute warm up that includes arm movements (circles, shoulder rolls, bicep curls) and seated lower body moves (marching, kicks and heel taps). Next is the Upper Body workout which is done while seated and includes exercises such as pec deck, chest press, front raise, lateral raise, kickbacks, straight-arm raises, bicep curls and a form of seated pullovers. Each exercise is done for 1 set of 12 reps using your dumbbells or medballs. The cardio section includes some seated moves (marching and a combo of leg and arm movements) before moving to standing moves while holding your ball. The moves are very basic (marches, side steps, etc.) and the cardio portion only lasts about five minutes, so it shoudl be safe for any level of exercsier. The lower body work starts with seated leg extensions, straight leg raises, calf raises, toe raises and inner thigh squeezes. The standing work includes leg lifts, hamstring curls and straight leg lifts. The ab section is short, with seated side bends and crossover crunches followed by a short cooldown and stretch.

The music is energetic and fast-paced and the cueing is very smooth and easy to follow.

The circuit workout is a combination of cardio and strength training exercises. The warmup is much like the Beginner Basics workout, with seated marches and taps designed to get your heart rate up a bit. After the warmup, you move into the circuit workout. Each circuit is 2 minutes long and starts with one minute of cardio, either seated or standing, followed by one minute of strength training. Most of the moves will be familiar from the Beginner Basics workout like heel and toe taps, marching and stepping side to side. The strength training moves are the same as in the Beginner Basics workout and include chest presses, seated pullovers, kickbacks, front raise and more. This workout moves quicker than the Beginner Basics workout...fast enough that the background exercisers had trouble with the footwork at times.

As in the Beginner Basics workout, the music here is funky and fast. The instructor's cueing is excellent, although the moves here may require a bit more coordination.

Overall, this is a quality video with great instruction, great music and exercises that are easy to learn and do. It's easy to increase intensity by changing the modifications, adding heavier weights or standing up for some of the seated moves. The background exercisers add a nice touch--it's nice to see real people doing these moves.

It's also nice to see an exercise ball workout for beginners, since using a ball can be intimidating the first time. This is a great introduction to simple, effective exercise as well as how to use an exercise ball to increase stability, core strength and balance. This could also be a good choice for those who need a little pick-me-up throughout the day. I found most of the moves easy to do right at my desk, so this is a good option if you need to add a little more movement at work.