Express Ball Pump

Grab your stability ball and get ready for a fast-paced core & full-body pump! This express workout is designed to build strength, stability, and confidence from head to toe. New to using a stability ball or weights? Start light and focus on form. Feeling strong? Level up with heavier weights and push for that extra burn. Log your weights and reps, returning to this routine on a regular basis to notice your gains.

Exercises

Set 1: 2 rondes

❤️ Matig (Zone 2)

Cardio Warm-Up

1 minuut

Transition

10 seconden

Squats with Ball Reaches

30 seconden

❤️ Matig (Zone 2)

Overhead Squat with Ball

30 seconden

Transition

10 seconden

❤️ Matig (Zone 2)

Ball Crunches

30 seconden

❤️ Matig (Zone 2)

Oblique Ball Crunches

30 seconden

Transition

10 seconden

❤️ Matig (Zone 2)

Ab Ball Raises

30 seconden

❤️ Matig (Zone 2)

Ball Foot to Hand Pass

30 seconden

Rest

20 seconden

Set 2: 2 rondes

❤️ Matig (Zone 2)

Ball Front Squats

40 seconden

Transition

10 seconden

Gewichten: Licht
❤️ Matig (Zone 2)

Pullovers on Ball

40 seconden

Transition

10 seconden

Gewichten: Licht
❤️ Matig (Zone 2)

Stability Ball Dumbbell Flys

30 seconden

Transition

10 seconden

Gewichten: Licht
❤️ Matig (Zone 2)

Stability Ball Incline Press

40 seconden

Transition

10 seconden

Gewichten: Licht
❤️ Matig (Zone 2)

Stability Ball Tricep Extension

40 seconden

Transition

10 seconden

❤️ Matig (Zone 2)

Ball Plank Pikes

40 seconden

Rest

30 seconden

Verschijnt In

Buikspieren & Core

Volledig Lichaam

Kracht

Toning

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47 min 45 sec, Gemiddeld

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Topkeuze voor deze Workout

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