Express Ball Pump

Grab your stability ball and get ready for a fast-paced core & full-body pump! This express workout is designed to build strength, stability, and confidence from head to toe. New to using a stability ball or weights? Start light and focus on form. Feeling strong? Level up with heavier weights and push for that extra burn. Log your weights and reps, returning to this routine on a regular basis to notice your gains.

Exercises

Set 1: 2 round

❤️ Moderato (Zona 2)

Cardio Warm-Up

1 minuto

Transition

10 secondi

Squats with Ball Reaches

30 secondi

❤️ Moderato (Zona 2)

Overhead Squat with Ball

30 secondi

Transition

10 secondi

❤️ Moderato (Zona 2)

Ball Crunches

30 secondi

❤️ Moderato (Zona 2)

Oblique Ball Crunches

30 secondi

Transition

10 secondi

❤️ Moderato (Zona 2)

Ab Ball Raises

30 secondi

❤️ Moderato (Zona 2)

Ball Foot to Hand Pass

30 secondi

Rest

20 secondi

Set 2: 2 round

❤️ Moderato (Zona 2)

Ball Front Squats

40 secondi

Transition

10 secondi

Pesi: Leggero
❤️ Moderato (Zona 2)

Pullovers on Ball

40 secondi

Transition

10 secondi

Pesi: Leggero
❤️ Moderato (Zona 2)

Stability Ball Dumbbell Flys

30 secondi

Transition

10 secondi

Pesi: Leggero
❤️ Moderato (Zona 2)

Stability Ball Incline Press

40 secondi

Transition

10 secondi

Pesi: Leggero
❤️ Moderato (Zona 2)

Stability Ball Tricep Extension

40 secondi

Transition

10 secondi

❤️ Moderato (Zona 2)

Ball Plank Pikes

40 secondi

Rest

30 secondi

Appare in

Addominali & Core

Corpo Intero

Forza

Toning

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Scelta Top per questo Allenamento

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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