I love exercises where you are training more than only one musclegroup at the same time!
Combinations of dynamical movements- Mmm, yummie for the body (and mind!)! Martial arts, dance and acrobatics has been my passion my whole life and it expects your body to perfom in “all” angels and be strong and functional. So because of that I started to be more creative, more simple or advanced, in my normal workouts so I could work with the “whole” body at the same time; exactly what you need most of the times in all my “passion-sports”.
Step 1: Place your body as picture above with only your heals touching the boll.
Step 2: Bend your arms as picture and let your triceps workout.
Step 3: Straight your right leg so your calf touching the boll. At the same time you straight your left leg and lift it up against the roof as much as you can (and still keeping your arms bended) for 10-15 seconds.
Step 4: Put back the leg on the boll and put your body as the positions of step 2 and then to step 1. Now – Repeat all the steps (but lift the other leg so both legs get to training). Do this 3×10 each leg.