How to Do the Grapevine Exercise with a Cardio Ball

The grapevine exercise is used in many gym classes as a warmup exercise to get the body warm and the muscles in gear for workouts. When paired with a cardio ball, the grapevine exercise works the body's core muscles, arms and legs and provides an all-over cardio workout. Find out how to do the grapevine exercise with a cardio ball.

Instructions

Difficulty: Easy

1. Practice the grapevine exercise without the cardio ball first. Step to the right, bringing the left foot behind you (feet should look almost criss-crossed), then step the right foot to the side and tap the left foot. Repeat on the other side--step to the left, bring the right foot in back, step the left foot to the side, then tap the right foot.
2. Grab a cardio ball. Once you have the grapevine steps down, practice with the ball. Move the ball up and down as you do the grapevine.
3. Move the ball side to side as you do the grapevine. Then, practice with other ways to play with the ball, like throwing it up in the air and catching it and bouncing it one and then two times as you do the grapevine.
4. Practice with a partner. Mirror each other doing the grapevine exercise and throw the ball to each other.
5. Practice slowly at first. This exercise takes a great deal of hand-eye coordination as well as coordination with body movements. As you continue to practice, increase the speed. Once you have the steps down, you'll be able to get your heart rate up as you speed up the exercise.