Balance Ball With Resistance Bands: Certification Level 2

Name: Balance Ball With Resistance Bands: Certification Level 2
Rating: 5.0 (6 reviews)

Dynamic Tension BodyBuilding & Breathing Exercise & Resistance Bands On A Balance Ball - 4 CEU’s

Created byAllen Spindel

Last updated 9/2022

English

What you'll learn

How to perform the 5 warm up movements and basic 12 exercise positions with bands.
Learn how to efficiently and effectively perform your daily lesson plans.
Then you begin to work the 12 exercise positions while moving and breathing dynamically with naturally created tension.
The course is built around the idea that once you learn the 12 basic seated exercise positions, you mix and match daily lessons with varying resistance bands.

Course content

12 sections • 50 lectures • 7h 28m total length

Preview of this course0:49
In this preview, you can see the types of exercises positions you will be performing while sitting on a balance ball using resistance bands. It's fun, different and highly effective, not to mention battle tested and documented.
Nasal Breathing4:55
At the end of this lecture, you will have learned that your nose is designed to help you breathe safely, efficiently, and properly. You will learn the basics of sitting on a balance ball performing dynamic tension breathing, a deep explanation and advanced benefits of nasal breathing.
Breathing sitting on a balance ball3:33
Breathe in through the nose and out through the nose. The opposite is true when you breathe out through your nose.
When performing these breathing exercises, you must be conscious of proper body alignment and correct posture.
Overview6:15
You will be viewing an actual lesson plan from the early lessons and an actual lesson plan from the latest lessons
Introduction of your instructor5:56
This introduction of your instructor Allen will demonstrate how conditioning with sitting on a balance ball using dynamic tension bodybuilding and breathing with resistance bands can improve your life.

Overview of course6:15
Here you can see an overview of the course. Your course includes 24 Total Daily Video Lesson Plans With Lectures, Assignments, Quizzes, and Research With 24-On Demand Videos.
(24 video lectures, 9 activity assignments, 5 quizzes, 12 basic course video lessons and 12 advanced course video lessons)
In this course, you will be performing many of the exact movements and exercises that 15 amateur and professional athletes and 15 of my high school students did to become champions. You may also benefit physically and emotionally the way others have upon completion of this course.

Benefits of nasal breathing4:55
The breathing muscle is the diaphragm, which should rise and fall with each breath, producing a belly movement. This movement massages the stomach and vital organs of digestion, promoting good elimination, another way to remove toxins from the body. This type of breathing also stimulates the vagus nerve, a cranial nerve that starts in the brain stem and extends down below the head to the neck, chest and abdomen, where it contributes to the innervation of the organs of the body. Besides output to the various organs in the body, the vagus nerve conveys sensory information about the state of the body’s organs to the central nervous system.
Benefits of nasal breathing
Activity quiz #1 benefits of nasal breathing

Tighten and release7:48
Stress is the physical result of fear and anxiety. Anxiety is the outcome of stress.
Signs of stress are an increased heart rate and muscle tension.
Tension many times starts at the head and shoulders.
Studies have shown the more you try to make stress go away, the more we fuel its fire.
Focus on one area of your body feeling tense, such as your shoulders and neck region.
Tighten and release
Tighten and relax

Nasal breathing in and out through the nose with proper seated alignment3:33
When performing these breathing exercises, you must be conscious of proper body alignment and posture. As an example:
Sit up tall on your balance ball with your tailbone touching the back of the chair.
Imagine a pole running through the top of your head, down the back of your neck, all the way down through your spine and exiting your butt.
You won’t be able to rock forward or backwards or rock side to side.
You will learn how to nasal breathe- go through these steps and you will understand:
*The opposite is true when you breathe out through your nose.
*Contract your lower abdomen as you breathe out through your nose.
*Breathe out and your lower abdomen contracts inwards.
*You are forcing air back out through your nose
Activity Assignment #3 Breathing sitting on a balance ball
Activity Quiz #3 Breathing sitting on a balance ball

Research8:31
We talk about Dynamic tension is an exercise system popularised by Charles Atlas, who used this method to craft his He-Man physique. Legend has it that one day Atlas watched a tiger stretching in the zoo and asked himself, “How does this tiger keep in such peak physical condition?” The absence of any dumb-bells or bar-bells led the young Atlas to conclude that lions and tigers became strong by pitting muscle against muscle. This course uses many of the same principles, plus dynamic tension breathing.
Research
Pitting Muscle Against Muscle

Heart Rate Formulas9:25
You will learn how to calculate your resting heart rate by counting how many times your heart beats per minute when you are at rest, such as first thing in the morning. Then, you will learn to calculate your heart rates.
Target heart rate is somewhere between overexerting
yourself and not working hard enough.
Definition: “how fast your heart rate should
beat during exercise.
Take constant of 220 and minus your age of 40 and
you get 180 as your maximum heart rate.
As you can tell from this chart, for various types of
training, there are corresponding percentages of
maximum heart rates.
For example, for a 60 year old, to work the “fat burning”
zone, you should train at 50% of your maximum heart rate
which is 80.
Example: 220 is the constant minus your age of 60 = 160.
Take 160 as your maximum heart rate for a 60 year old and thats
80 beats per minute. Ex: 220 - 60 = 160. Take 50% of 160 and that’s 80
beats per minute. The older you are, lower the training heart rate.
Activity Quiz #5 Heart Rate Formulas
Activity Assignment #5 Heart Rate Formulas

5 Daily Warm Up Movements Explained and Shown9:12
Watch the 5 daily warm movements explained and demonstrated
Activity Assignment #6 Basic 5 daily warm up movements
Activity Assignment #7 The 12 exercise positions
Activity Assignment #8 Enhanced 5 warm up positions
Activity Assignment #9 Your Top 3 Exercises Positions
1 of 12 - 90% Arms Exercise Video2:13
In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.
2 of 12 Biceps1:56
In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.
3 of 12 Chest Fly2:11
In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.
4 of 12 Shoulder Press1:29
In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.
5 of 12 Rows1:23
In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.
6 of 12 Hi Rows1:32
In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.
7 of 12 Lat Pull Down1:31
In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.
8 of 12 Obliques2:03
In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.
9 of 12 Abductors3:32
In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.
10 of 12 Calf Raise1:57
In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.
11 of 12 Leg Extension3:12
In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.
12 of 12 Leg Press1:25
In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.

Requirements

Positive mindset to learn *Determined to build confidence from being fit *No prior sports experience required or assumed *Balance ball 65 cm - 75 cm *Upper body resistance bands *Lower body resistance bands

Description

Description:
Learn how to efficiently and effectively perform your daily lesson plans. You begin by a warm up of a minimum of 5 different positions on your balance ball. Then you begin to work the 12 exercise positions while moving and breathing dynamically with naturally created tension. Work as hard as you want each movement. The course is built around the idea that once you learn the 12 basic balance ball exercise positions, you mix and match daily lessons with varying resistance bands. You will not run out of fresh lesson plans. This course is certified by Spinnex Vitality, an educational and instructional corporation by its founder Allen Spindel. All of Spinnex Vitality courses are accredited with Spinnex Vitality through Allen Spindel, certified with the University of the State of New York Education Department, 9/01/02. Control #188187021

You get:
24 on-demand video detailed lesson plans.
3 research articles.
5 weekly quizzes.
12 daily detailed lesson plans with reps and sets for Basic Course.
12 daily detailed lesson plans with reps and sets for Advanced Course.
Full lifetime access.
Access on mobile and tv.
Spinnex Vitality Level 2 Certification with 4 Continuing Educational Credits (CEU’s)

You will learn:
How to perform the 5 balance ball warm up movements and basic 12 exercise positions with and without bands.
To exercise in the comfort of your own home.
What exercise routine to do when you get home.
Develop skills your friends don’t have.
Create your own routine that can be turned into a 52 week routine.
How to get fit by sitting on a balance ball.
Preparing your mind and body for improved health.
Earn your Spinnex Vitality Level 1 certification to build and grow a coaching business and instruct others.

Who this course is for:

All fitness levels wanting to increase their flexibility, strength and balance -This course is not intended to treat any medical conditions nor is not a replacement for medical attention from a medical professional -Those with limited resources -All ages -Everyone looking to improve their health -Those that want a toned body, lose weight and burn fat -Those who want to exercise from home

Balance Ball With Resistance Bands: Certification Level 2

What you'll learn

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Course content

Introduction5 lectures • 21min

Overview1 lecture • 6min

What you get in this course1 lecture • 4min

Disclaimer1 lecture • 1min

Benefits of nasal breathing1 lecture • 5min

Tighten and Release1 lecture • 8min

Dynamic Tension Breathing Sitting on a Balance Ball1 lecture • 4min

Research1 lecture • 9min

Heart Rate Formula1 lecture • 9min

5 Warm Up Positions and 12 Exercise Positions13 lectures • 34min

Requirements

Description

Who this course is for: