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Moderate Workout

Ball Time

Moderate   48 minutes

Target Areas: Lower Body

Equipment: Dumbbell, Stability Ball, Chair

Grace Aleman
 		    Added By Grace Aleman
Ball Time
Tags
Home Gym Workouts Lower Body Workouts Dumbbell Workouts Exercise Ball Workouts Chair Workouts

Exercises

Set 1: 3 rounds
Dumbbell Fly on Ball
Dumbbell Fly on Ball
24 reps
Rest
Rest
15 seconds
Dumbbell Front Raises
Dumbbell Front Raises
23 reps
Rest
Rest
15 seconds
Back Extension on Ball
Back Extension on Ball
24 reps
Rest
Rest
1 minute

Set 2: 3 rounds
Alternating Fire Hydrants
Alternating Fire Hydrants
24 reps
Rest
Rest
15 seconds
Hamstring Kickbacks
Hamstring Kickbacks
23 reps
Rest
Rest
15 seconds
High Heel Parallels
High Heel Parallels
30 seconds
Rest
Rest
15 seconds
Hip Raises on Ball
Hip Raises on Ball
25 reps
Rest
Rest
15 seconds
Clams
Clams
24 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Ball Crunches
Ball Crunches
25 reps
Rest
Rest
15 seconds
Ball Torso Rotations
Ball Torso Rotations
22 reps
Rest
Rest
15 seconds
Cross Knees to Elbows
Cross Knees to Elbows
23 reps
Rest
Rest
15 seconds
Diamond Crunches
Diamond Crunches
25 reps
Rest
Rest
10 seconds
Overhead Crunches
Overhead Crunches
23 reps
Rest
Rest
1 minute

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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