Body Weight Work Out #3


Intermediate Level of Difficulty (30 minute max. workout)

This is a basic full body program that uses a stability ball and body weight to target all of the major muscle groups. This is a well balanced work out that is best suited for beginners and intermediate fitness levels.

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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Ball Squats Exercise

Ball Squats

The ball squat is a beginner exercise that uses the stability ball to maintain proper form while isolating the quads.

Do 15-20 reps
LEARN EXERCISE
Picture of a male doing Stability Ball Push-Ups Exercise

Stability Ball Push-Ups

The stability ball push up is an intermediate upper body exercise that works many different muscle groups including the chest, arms and core. It also requires a great amount of balance and strength to maintain form and stability throughout the exercise.

Do 15-20 reps
LEARN EXERCISE
Picture of a female doing Side Crunches with Stability Ball Exercise

Side Crunches with Stability Ball

The stability ball side crunch is a beginner exercise that reallly isolates the obliques. The stability ball keeps your body in the correct posture and helps you to maintain proper form throughout the exercise.

Do 12 reps on each side
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Stability Ball Knee Ins Exercise

Stability Ball Knee Ins

The stability ball knee in is a challenging core exercise that targets the upper and lower abs.

Do 20 reps on each side
LEARN EXERCISE
Picture of a female doing Stability Ball Hamstring Curls Exercise

Stability Ball Hamstring Curls

This hamstring curl exercise uses the stability ball. Hamstring curls improve balance and stability.

Do 15-20 reps
LEARN EXERCISE
Picture of a male doing Ab Crunch w/ Stability Ball Exercise

Ab Crunch w/ Stability Ball

The ab crunch with stability ball is a challenging core exercise that targets the abs. This exercise is suitable for all fitness levels.

Do 15-20 reps
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Stability Ball Roll Outs Exercise

Stability Ball Roll Outs

The stability ball roll-out is an intermediate core exercise that targets the abs and obliques.

Do 15-20 reps on each side
LEARN EXERCISE
Picture of a male doing Pendulums with the Stability Ball Exercise

Pendulums with the Stability Ball

Stability ball pendulums are a more advanced core exercise that require skill and strength.

Do 10 reps on each side
LEARN EXERCISE
Picture of a female doing Heel Raises Exercise

Heel Raises

The heel raise is a beginner level isometric core exercise that strengthens the abs and obliques.

Do 5 reps on each side
LEARN EXERCISE