Total Body Ball Blast Workout

10-12 Reps
2-3 Circuits


1. Stability Ball Shoulder Press
sit on ball go up and down at same speed

2. Stability Ball Bicep Curl
roll forward go all the way up all the way down

3. Stability Ball 90/90 Roll
arms and lower body move at the same time, keep your back straight no collapsing

4. 3. Stability Ball 1 leg lunge
relax your back leg – use a stable object for support with 1 hand – engage glutes keep abs firm

5. Dumbbell Row on Stability Ball
1 hand on ball or 1 hand and leg – use your back to pull up the weight

6. Wall Squat
sit back into the ball and lower down with your glute muscles – keep your core firm

7. Stability Ball Russian Twist
keep feet down – lean slightly back – tap the ball side to side

8. Stability Ball Superman
keep head even with spine angle – let opposite arm and leg to parallel

9. Stability Ball Plank Roll In
Roll the ball in towards your stomach – keep but level

10. Seated Leg Extension
you can use an object for balance – slowly lift one leg at a time hold at the top

11. Stability Ball Bridges
Place feet on the ball – drive hips up and squeeze – don’t hyper extend