Stability Ball Challenge

 

stability ball challenge

A lot of people are working from home these days and the home workout has become very popular and necessary. If you have a stability ball at home and a few dumbbells try this four-week challenge to get you started. For those already exercising do this routine to challenge your body mentally and physically. Check out the two different stability ball challenges below.

Stability Ball Challenge Workout Pointers:

1. Make sure you have the right stability ball for your height
2. Warm-up before lifting weights
3. Cool-down with stretches at the end of your workout
4. Look at all of the videos for the correct form for each exercise

Stability Ball Challenge Workout Plan:

Day one - stability ball strength workout
Day two - cardio
Day three - stability ball strength workout
Day four - cardio or rest
Day five - stability ball strength workout
Day six - stability ball ab workout
Day seven - cardio


Stability ball strength workout for beginners
Warm-up
Chest press 10 -12 reps or push-ups 12 -15 reps
Back rows 10 -12 reps
Squats 10 -12 reps
Shoulder press 10 -12 reps
Wall sit 30 - 45 seconds
Biceps curls 10 -12 reps
Bridges 12 - 15 reps or hamstring curls 10 - 15 reps
Repeat one more time - 2 sets total
Cool-down stretch

Stability ball ab workout
Abdominal crunch 10 - 20 reps
Oblique crunch 12 -15 reps per side
Abdominal crunch with ball on floor 10 - 20 reps
Back extension 12 - 15 reps
Repeat twice


Stability ball strength workout level 2
Warm-up
Chest press 12 -15 reps or push-ups 15 - 25 reps
Back rows 12 -15 reps
Lunges one or lunge two 12 - 15 reps
Triceps kickbacks 12 - 15 reps
Hip thrusts 12 - 15 reps or hamstring curls 10 - 15 reps
Calf raises 15 - 25 reps
Repeat two more times - 3 sets total
Cool-down stretch

Stability ball ab workout level 2
Abdominal crunch 10 - 20 reps
Oblique crunch side balance 12 -15 reps per side
Back extension 12 - 15 reps
Repeat two or three times.

This is the four-week stability ball challenge you can do at home or at the gym. Do this challenge and you will start feeling stronger and more energized in just 30 days.

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