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Moderate Workout

Stability Back

Moderate   42 minutes

Target Areas: Back, Core

Equipment: Stability Ball, Dumbbell

Franzie Ska
 		    Added By Franzie Ska
Stability Back
Tags
Home Gym Workouts Back Workouts Exercise Ball Workouts Dumbbell Workouts

Exercises

Set 1: 1 round
Body Circles
❤️ Light (Zone 1)
Body Circles
1 minute
Alternating Side Reaches
Alternating Side Reaches
1 minute
Plyo Side Lunges to Touch
Plyo Side Lunges to Touch
45 seconds
Inchworms
Inchworms
45 seconds
Rest
Rest
10 seconds
Ball Bird Dog
Ball Bird Dog
45 seconds

Set 2: 2 rounds
Ball Back Extensions
Ball Back Extensions
45 seconds
Rest
Rest
5 seconds
Ball Ab Rolls
Ball Ab Rolls
45 seconds
Rest
Rest
10 seconds
Churn the Pot on Ball
Churn the Pot on Ball
45 seconds
Rest
Rest
10 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
45 seconds
Rest
Rest
10 seconds
Ball Plank Pikes
Ball Plank Pikes
45 seconds
Rest
Rest
10 seconds
Flying Supermans
Flying Supermans
45 seconds
Rest
Rest
10 seconds
Bridge with Heel Digs on Ball
Bridge with Heel Digs on Ball
30 seconds
Stability Ball Hamstring Curls
Stability Ball Hamstring Curls
30 seconds
Rest
Rest
10 seconds
Left Side Ball Raises
Left Side Ball Raises
45 seconds
Rest
Rest
10 seconds
Ball Leg Lifts
Ball Leg Lifts
45 seconds
Rest
Rest
10 seconds
Right Side Ball Raises
Right Side Ball Raises
45 seconds
Rest
Rest
10 seconds
Shoulder Stands with Ball
Shoulder Stands with Ball
45 seconds
Rest
Rest
10 seconds
Ball Push-Ups
Ball Push-Ups
45 seconds
Rest
Rest
10 seconds
Stability Ball Chest Press
Stability Ball Chest Press
45 seconds
Rest
Rest
10 seconds
Dumbbell Fly
Dumbbell Fly
45 seconds
Rest
Rest
10 seconds
Ball Torso Rotations
Ball Torso Rotations
45 seconds
Rest
Rest
10 seconds
Pullovers on Ball
Pullovers on Ball
45 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Ball Arch
Ball Arch
25 seconds
Ball Wheel
Ball Wheel
30 seconds
Rest
Rest
5 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Rest
Rest
5 seconds
Cat Cow
Cat Cow
1 minute
Rest
Rest
5 seconds
Rhomboid Opener
Rhomboid Opener
30 seconds
Rhomboid Opener
Rhomboid Opener
30 seconds
Rest
Rest
5 seconds
Seated Spiral Stretches
Seated Spiral Stretches
25 seconds
Seated Spiral Stretches
Seated Spiral Stretches
25 seconds
Rest
Rest
5 seconds
Revolved Head to Knee
Revolved Head to Knee
30 seconds
Rest
Rest
5 seconds
Revolved Head to Knee
Revolved Head to Knee
30 seconds
Rest
Rest
5 seconds
Reclining Big Toe Sequence
Reclining Big Toe Sequence
1 minute
Reclining Big Toe Sequence
Reclining Big Toe Sequence
1 minute
Child's Pose
Child's Pose
30 seconds

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Quickdraw Adjustable Dumbbells
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Log Workout
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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