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.
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