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Description

This is a version of my favorite go-to, quick, total body workout called Ballin In The Morning. All you need is a Swiss Ball and a Kettlebell (15 lbs. to 25 lbs. is fine). For a gut busting, intense fat-burning workout, do each exercise for max reps with maximum intensity.


Exercises

Set 1: 1 round
Kidney swings
30 seconds
Ball Arch
Ball Arch
20 seconds
Hip Raises on Ball
Hip Raises on Ball
20 seconds
Ball Ab Rolls
Ball Ab Rolls
20 seconds
Ball Bird Dog
Ball Bird Dog
30 seconds
Elbow Plank on Ball
Elbow Plank on Ball
30 seconds
Rest
Rest
10 seconds

Set 2: 3 rounds
Ball Push-Ups
Ball Push-Ups
30 seconds
Rest
Rest
10 seconds
Kettlebell Goblet Squats
Kettlebell Goblet Squats
30 seconds
Rest
Rest
10 seconds
Ball Plank Pikes
Ball Plank Pikes
30 seconds
Rest
Rest
10 seconds
Kettlebell Swings
Kettlebell Swings
30 seconds
Rest
Rest
10 seconds
Kettlebell Strict Press
Kettlebell Strict Press
1 minute
Rest
Rest
1 minute

Set 3: 1 round
Ab Ball Raises
Ab Ball Raises
30 seconds
Bridge on Ball
Bridge on Ball
20 seconds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
30 seconds
Bridge with Heel Digs on Ball
Bridge with Heel Digs on Ball
20 seconds
Rest
Rest
10 seconds
Right Side Ball Raises
Right Side Ball Raises
30 seconds
Left Side Ball Raises
Left Side Ball Raises
30 seconds
Rest
Rest
10 seconds
Skiers on Stability Ball
Skiers on Stability Ball
30 seconds
Plank on Ball
Plank on Ball
1 minute


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