I lied. On Friday, I said I was going to share my new Deck of Cards workout with you all today but after creating and completing this Stability Ball Toner workout on Sunday and absolutely loving it, I just had to change things around and share this today!
This is a workout you can do at the gym or at home as long as you have a set of weights and a stability ball, and it doesn’t take that much time! I started with a 5 minute walk to warm-up and ended with a 5 minute walk to cool-down, but you can also pair this workout with some additional cardio for a little more.
Don’t make this too complicated and since our reps are higher, keep your weights a bit lower. I used 8lbs weights which were perfect – heavy enough for a burn, but not too heavy that I couldn’t complete my sets.
Complete each move 10-12 times, as specified, and complete the entire circuit for a total of 4 rounds. This should take you about 20 minutes start to finish. Remember to keep your core engaged – that’s the whole reason we’re using the stability ball!
Try the circuit and let me know what you think!
Stability Ball Chest Press / Stability Ball Wall Squats / Stability Ball Shoulder Press / Stability Ball Crunch / Stability Ball Dumbbell Curls / Stability Ball Pass / Stability Ball
Ohhh, I like this!! I’ve been using the stability ball for squats during my physical therapy. I think I could manage everything in this circuit except for the ball passes…anything you could suggest for a substitution?
You could put the ball between your legs and do leg raises or if that’s still too much, put a small (squishy) medicine ball between your knees and do reverse crunches, or do either of those without the ball.
Love using stability balls with clients! It’s great because they’re not too expensive – so they can go out and buy themselves one 🙂
oh hey, guess what i’m doing after my run today? 🙂
Thank you for posting this! I have a stability ball that just sits in my living room and never gets used. Now I have a better idea of how I can start putting it to good use!
Great circuit! I love using the stability ball at the gym. I think my favorite move with it is bridge/hamstring curls.
Have a great day! This time tomorrow we’ll be boarding our flight to SLC!!! 🙂
I love using stability balls within workouts, especially for things like wall squats and chest press exercises. Looks like a great workout!