Workout;

Intense Duration 48 minutes

Target Areas: Lower Body

Equipment: Stability Ball, Dumbbell

Exercises

Set 1: 1 round

Back Lunge Kick Jump Switch

1 minute

15 seconds

1 minute

15 seconds

1 minute

15 seconds

Set 2: 1 round

Ab Ball Raises

1 min 30 secs

Rest

15 seconds

Back Extension on Ball

1 min 10 secs

15 seconds

1 min 20 secs

15 seconds

1 min 20 secs

15 seconds

1 min 20 secs

15 seconds

Ball Foot to Hand Pass

1 min 10 secs

15 seconds

1 min 20 secs

15 seconds

1 min 30 secs

15 seconds

Single Leg Floor Bridge on Ball

1 min 30 secs

Rest

15 seconds

Squats with Ball Reaches

1 min 20 secs

Rest

15 seconds

Ball Mountain Climbers

1 minute

Rest

15 seconds

Ball Sways

1 minute

Rest

15 seconds

Churn the Pot on Ball

1 minute

Rest

15 seconds

Knee ups on Ball

1 minute

Rest

15 seconds

Left Side Ball Raises

1 minute

Rest

15 seconds

Pullovers on Ball

1 min 20 secs

Rest

15 seconds

Right Side Ball Raises

1 minute

Rest

15 seconds

Set 3: 1 round

Back Lunge Kick Jump Switch

1 minute

15 seconds

1 minute

15 seconds

1 minute

15 seconds

Set 4: 1 round

1 minute

15 seconds

1 min 20 secs

15 seconds

1 minute

15 seconds

1 minute

15 seconds

1 minute

15 seconds

Set 5: 1 round

Back Lunge Kick Jump Switch

1 minute

15 seconds

1 minute

15 seconds

1 minute

15 seconds

Set 6: 1 round

Alternating Bent Over Rows

1 min 30 secs

Rest

15 seconds

Alternating Bicep Curls

1 min 30 secs

Rest

15 seconds

Overhead Press

1 min 30 secs

Rest

15 seconds

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Top Choice for this Workout

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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.