Time_32x32 22:00    Intensity_moderate_32x32 Moderate    Target_32x32 Core    Ic_workout_dumbbell_32x32 Dumbbells, Exercise Ball
Whether you are a football fan or a football player this core and stability workout will be sure keep you "on-the-ball" all season long! Get warmed up, grab a stability ball and find some wall space! For an added challenge, you have the option to use a light weight during some of the exercises.

Exercises

2 rounds of:
Pullovers on Ball
Pullovers on Ball

50 seconds
Weighted Ball Crunch
Weighted Ball Crunch

50 seconds
Rest
Rest

15 seconds

2 rounds of:
Ball Leg Lifts
Ball Leg Lifts

45 seconds
Bridge on Ball
Bridge on Ball

40 seconds
Exercise Ball Foot to Hand Pass
Exercise Ball Foot to Hand Pass

45 seconds
Rest
Rest

20 seconds

2 rounds of:
Plank on Ball
Plank on Ball

40 seconds
Rest
Rest

15 seconds
Ball Ab Rolls
Ball Ab Rolls

1 minute
Rest
Rest

20 seconds

2 rounds of:
Wall Ball Squats
Wall Ball Squats

1 minute
Transition
Transition

10 seconds
Right Side Ball Raises
Right Side Ball Raises

1 minute
Left Side Ball Raises
Left Side Ball Raises

1 minute
Transition
Transition

10 seconds
Ball Back Extensions
Ball Back Extensions

1 minute

Appears In


Workout Discussion

16 Nov
It's so fun! Harder than it looks though, but feels great later!
27 Sep
Looks like a great workout!

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