Weekly Workout: 5/2/2018

Stability Ball Circuit

Mix your workout up with this simple stability ball circuit! All you need is one mid-sized stability ball and a can-do attitude :)

Warm up with 3-5 minutes of dynamic stretching

Complete each exercise for 60 seconds, then repeat from the beginning for a total of 3 rounds.

  1. Knee Tucks; Get in a straight-arm plank position with shins and feet supported by ball. Contract your core and pull your knees towards your chest, while keeping your back flat and upper body stable. Return to starting point by extending your knees and pushing your feet back out behind you.
  2. Hamstring Curls; Lie on your back with knees bent and heels supported by ball. Contract your core to lift your back and butt off the ground, then extend your legs to push the ball out in front of you. Engage your glutes and hamstrings to pull the ball back to starting position with your heels.
  3. Decline Push Ups;  Get in a straight-arm plank position with feet supported by ball. Keeping core engaged and back flat, complete push ups with lower body supported by ball.
  4. Ball Passes; Lie on your back with arms extended overhead, holding the stability ball, and legs extended straight out in front of you. Contract your core and keep your arms and legs straight while bringing them together over your torso. Pass the ball from your hands to your feet, and lower arms and legs back to starting position. Continue passing ball back and forth from feet to hands. 
  5. Pike Plank; Get in a straight-arm plank position with feet supported by ball. Keeping legs extended and core engaged, pull your feet towards your midsection as your hips are pulled towards the ceiling.
  6. Wall Squat; Find a wall and place stability ball between the wall and your back, starting in a half squat (knees ~45°). Lower down to a 90° knee bend, using the ball to roll down the wall. Utilize your glutes to raise back up to starting position, repeating for 60 seconds.
  7. Y-T Back Extensions; Lie facedown on stability ball, with hips supported by ball. Contract your lower back to lift your upper body off the ball. Raise your arms out in a Y shape above your shoulders, lower, then raise them out to your sides in a T shape. Continue this pattern while keeping your back engaged and upper body lifted off ball.

Cool down with 3-5 minutes of stretching