Upper Body

Moderate Duration 23 minutes

Target Areas: Core

Equipment: Stability Ball

Added By Thomas Jahn

Exercises

Set 1: 3 rounds

Plank

1 minute

Rest

10 seconds

Set 2: 1 round

Rest

45 seconds

Set 3: 4 rounds

Push-Ups

20 seconds

Rest

10 seconds

Set 4: 1 round

Rest

45 seconds

Set 5: 1 round

Alternating Side Planks

1 minute

Transition

5 seconds

Straight Single Leg Floor Bridges

2 mins 30 secs

Set 6: 1 round

Rest

45 seconds

Set 7: 3 rounds

90-90 Crunches

50 seconds

Rest

10 seconds

Set 8: 1 round

Rest

45 seconds

Set 9: 3 rounds

Crunches

40 seconds

Rest

10 seconds

Set 10: 1 round

Rest

45 seconds

Set 11: 1 round

Bicycle Crunches

1 minute

Rest

10 seconds

Set 12: 1 round

Rest

45 seconds

Back Extension on Ball

30 seconds

10 seconds

20 seconds

2 seconds

20 seconds

1 min 30 secs

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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.

THERABAND Exercise Ball

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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