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Full Body Swiss Ball Workout

Got another workout for you guys! This one does require some equipment but not much. You’ll need a swiss ball and a pair of dumbbells (and a timer). I happen to have a swiss ball and some weights at home but you should be able to find a SB at most gyms and they’re pretty cheap at the store (like Walmart or Target sells them).

The workout consists of 10 strength exercises each done for a minute.


Here’s a breakdown of each exercise:

  • Single Leg Squat with Hip Adduction- Start standing up but resting one foot, for example, your left, on top of the swiss ball which is next to your body. Squat with your right leg like you’re sitting in a chair simultaneously rolling the ball out to your side (so straightening your left leg). Then come back up to starting therefore rolling the ball back in towards your body. Switch sides at 30 seconds.
  • Squat with Shoulder Press- Grab the swiss ball and start standing up. Keep legs hip distance apart and squat down into a regular squat. At the same time, bring the ball up overhead so you’re “pressing” it up, then come back to starting position.
  • Squat with Twist- You’re going to start in the same position as the previous exercise except bring the ball up over one shoulder, for example, your left. From there, squat down and twist your torso bringing the ball down towards your right hip then twist up to starting.
  • Hip Raises with a Chest Press- Grab a pair of dumbbells and start sitting on the swiss ball. Roll out on the ball so you end up with your head and neck resting on the ball. Bring your arms straight out in front of you then roll on the ball so your bottom comes towards the ground. At the same time, bring your arms out to the sides so you’re performing a chest press. Then bring your bottom back up to starting, squeezing your glutes.
  • Hamstring Curls- These are a good one! Lay down on the ground and rest your feet on top of the swiss ball. From there, lift your bottom off the ground and keep it there the entire time. Bend your knees so you’re rolling the ball towards your butt then straighten your legs again rolling the ball back out.
  • Pushups with Feet on SB-Start in a regular plank position with hands on the ground. Rest your feet on top of the swiss ball instead of on the ground. From there, perform a pushup. You can always come down to the ground if these are too difficult for a minute straight.
  • T-Raises- Lay your stomach on the swiss ball and bring your arms straight out to the sides, thumbs up. Keep your head and neck neutral and from there, raise your arms up pinching your shoulder blades together, then back down. You can always add dumbbells to this but it’s pretty tough so they might have to be real light (at least for me!).
  • Swiss Ball Roll-Ins-  For this exercise, you’re going to start in the same position as the pushups, with your feet on the ball. From there, roll your knees in towards your chest therefore rolling the ball in, then straighten your legs back out.
  • Supermans with SB- Roll over so you’re laying on your stomach. Place the ball between your feet nice and secure so you’re able to pick it up using your legs. Place your hands behind your elbows and bring your legs (with the ball) and upper body off the ground as high as you can, then slowly lower back down.
  • Ball Passes- Flip over so you’re laying on your back. You can start with the ball between your feet or holding with your hands. Let’s say you’re starting with it in your hands. From there, crunch your body together bringing your feet and hands up and pass the ball between your feet, then slowly lower back down. Crunch up again passing the ball to your hands.

That’s it! I went through the workout 3 times so it was a little over 30 minutes. You can go through it as many times as you’d like! I hope you enjoy it!

 

Any exciting weekend plans?

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