30/30 Ball Workout

This workout is FUN! 

You get to play with a ball!  Like a kid!

I've paired 2 exercises that you can repeat 1-4 times, depending on your ability level and your time.  

You'll perform each exercise for 30 seconds and then switch to the next exercise for 30 seconds.  

Keep repeating them up to 5 times.  

Then take a short break and move on to the next pair.

Printable PDF

 

 


You'll need:
Repeating timer/app set for 30-sec intervals
Stability Ball
2-5 lb dumbbells (opt)
Step

**If you do not have a stability ball, you can simply lie on the floor for most of the exercises.  

 

Modifications:
Around the World: use a medicine ball, dumbbell, book bag, gallon jug
Ball Pass-Thoughs: do the same motion without a ball
Hamstring Curls: put paper plates or a towel under your feet and curl them in toward your glutes, keeping your hips raised
Swans & Grasshoppers: lie on the floor on your stomach, raise up into a superman, lower down, plant your hands by your chest, and do the grasshopper legs.  It will feel a bit awkward.  Try to keep your legs and feet together as much as possible and squeeze through your glutes on the way down.

 

Warm-up:
Basic Mat Pilates Routine

 

 

The Workout

Set 1: Perform 1-5 times in a row, no breaks

30 sec Ab Crunches

30 sec Bench Cross-Step-Tap 

 

Set 2: Perform 1-5 times in a row, no breaks

30 sec Supermans w/ Shoulder Press 

30 sec Bench Step-ups

 

Set 3: Perform 1-5 times in a row, no breaks

30 sec Pikes 

30 sec Crouching Skaters 

 

Set 4: Perform 1-5 times in a row, no breaks

30 sec Wide Plie Squat w/ Around the World 

30 sec Bench Cross-Step-Tap

 

Set 5: Perform 1-5 times in a row, no breaks

30 sec Ball Pass-Throughs 

30 sec Bench Step-ups 

 

Set 6: Perform 1-5 times in a row, no breaks

30 sec Hamstring Curls 

30 sec Crouching Skaters 

 

Set 7: Perform 1-5 times in a row, no breaks

30 sec Right Side Lying Crunch 

30 sec Bench Cross-Step-Tap 

 

Set 8: Perform 1-5 times in a row, no breaks

30 sec Left Side Lying Crunch 

30 sec Bench Step-ups

 

Set 9: Perform 1-5 times in a row, no breaks

30 sec Swans & Grasshoppers 

30 sec Crouching Skaters

 

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