30/30 Ball Workout
Today's 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. Keep repeating them up to 5 times. Then take a short break and move on to the next pair. 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
30/30 Ball Workout
Exercise Reps
Ab Crunches 30 seconds
Bench Cross-Step-Tap 30 seconds
Supermans w/ Shoulder Press 30 seconds
Bench Step-ups 30 seconds
Pikes 30 seconds
Crouching Skaters 30 seconds
Wide Plie Squat w/ Around the World 30 seconds
Bench Cross-Step-Tap 30 seconds
Ball Pass-Throughs 30 seconds
Bench Step-ups 30 seconds
Hamstring Curls 30 seconds
Crouching Skaters 30 seconds
Right Side Lying Crunch 30 seconds
Bench Cross-Step-Tap 30 seconds
Left Side Lying Crunch 30 seconds
Bench Step-ups 30 seconds
Swans & Grasshoppers 30 seconds
Crouching Skaters 30 seconds
