Swiss ball whole body 30 min home workout challenge
Ready to try a more advanced home workout using your ball? If you don't have a pull up bar substitute another pulling/rowing type of movement if you can. Bending, squatting, lunging, pushing, pulling, grip... You can slow it down, add some weight to your squats and play with your toughest variations on the push ups and pull ups. Have fun!
Warm up:
30 Lunges
20 Squats
10 Burpees
Mobility:
Squat to Stand with twist
Inchworm - low plank - Up dog - Down dog
2X
20 Curtsy Squat - 20 Pistol Squat (on 2nd set)
10 Swiss Ball Hamstring Curl (single leg)
10 Swiss Ball Pike (single leg)
10 Pull Up (hardest variation)
10 Push Up (hardest variation)
2X
15 Swiss Ball Crunch
10 Swiss Ball Side Crunch
10 Stir the Pot