Welcome to my strength & balance workout using light weights (or you can do it without any weights). In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then dive right into the 11-minute workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Exercise mat
Interval timer
Water bottle
Dumbbells-Light
Balance Pad (optional)

Before You Begin

Following a 1-minute warmup, this workout is made up of 5 balance exercises. The purpose of the workout is to practice balance on one leg while moving your arms in another direction. I did this workout barefoot and if you have that option you may consider doing the same. Barefoot balance is a bit easier since the entire foot can grip, feel and support the movements. I used 4 lb dumbbells but they are not necessary.

Full 11-minute Workout Video:

Workout Breakdown:

Perform each exercise for 40 seconds on one side. Rest for 10 seconds and switch sides (again 40 seconds).
Take a 20 second break between exercises.

Exercise 1: Rear Leg Extension
As you raise your leg backwards, hinge from your hips and raise your arms to the side into a Reverse Fly.

Exercise 2: Side Leg Raise
As you raise your leg backwards, lift your arms out in front of you with your palms down into a Front Raise.

Exercise 3: Hamstring Curl
As you raise your heel upward, bend your elbows into a bicep Hammer Curl.

Exercise 4: Tree Pose
As you hold your bent knee to the side, lift your arms at a 45-degree angle with your palms facing inward into a Scaption.

Exercise 5: 1/2 Squat 1/2 Deadlift
As you squat and hinge from your hips, bend your elbow to the ceiling performing a Narrow Row.