gf11 Stability Ball Workout
Welcome to my 11-minute upper body and core strength workout with dumbbells and a stability ball. 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 go ahead and dive right into the 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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Before You Begin
Following a 1-minute warmup, this workout is is made up of 2 circuits seated on a stability ball, one core and one upper body. There are 5 moves in each circuit. The purpose of this workout is to build core and upper body strength and endurance all while maintaining balance on the ball. I used 5 lb weights.
Workout Video:
Workout Breakdown:
There are 2 circuits in this workout. The first circuit is 5 core moves done for 30 seconds each and the second circuit is 5 upper body moves done for 30 seconds each. Each circuit is repeated twice and there is a 15 second rest between circuits.
Exercises
Circuit 1: Core
- Rock Heel to Toe
- Walks Forward & Back
- Crunch & Rock
- March
- Side Tap Outs
Circuit 2: Upper Body
- Bicep Curl
- Tricep Kickback
- Lateral Raise
- Shoulder Press
- Stir the Pot
