Express Ball Pump

Grab your stability ball and get ready for a fast-paced core & full-body pump! This express workout is designed to build strength, stability, and confidence from head to toe. New to using a stability ball or weights? Start light and focus on form. Feeling strong? Level up with heavier weights and push for that extra burn. Log your weights and reps, returning to this routine on a regular basis to notice your gains.

Exercises

Conjunto 1: 2 rodadas

❤️ Moderado (Zona 2)

Cardio Warm-Up

1 minuto

Transition

10 segundos

Squats with Ball Reaches

30 segundos

❤️ Moderado (Zona 2)

Overhead Squat with Ball

30 segundos

Transition

10 segundos

❤️ Moderado (Zona 2)

Ball Crunches

30 segundos

❤️ Moderado (Zona 2)

Oblique Ball Crunches

30 segundos

Transition

10 segundos

❤️ Moderado (Zona 2)

Ab Ball Raises

30 segundos

❤️ Moderado (Zona 2)

Ball Foot to Hand Pass

30 segundos

Rest

20 segundos

Conjunto 2: 2 rodadas

❤️ Moderado (Zona 2)

Ball Front Squats

40 segundos

Transition

10 segundos

Pesos: Leve
❤️ Moderado (Zona 2)

Pullovers on Ball

40 segundos

Transition

10 segundos

Pesos: Leve
❤️ Moderado (Zona 2)

Stability Ball Dumbbell Flys

30 segundos

Transition

10 segundos

Pesos: Leve
❤️ Moderado (Zona 2)

Stability Ball Incline Press

40 segundos

Transition

10 segundos

Pesos: Leve
❤️ Moderado (Zona 2)

Stability Ball Tricep Extension

40 segundos

Transition

10 segundos

❤️ Moderado (Zona 2)

Ball Plank Pikes

40 segundos

Rest

30 segundos

Aparece em

Abdômen & Core

Corpo Inteiro

Força

Tonificação

Treinos Relacionados

Easy Ball C

12 minutos, Iniciante

Core Ball Basics

22 mins 10 segs, Moderado

Workout with Ball

18 minutos, Moderado

Ball It Out

13 mins 55 segs, Iniciante

Lift and Balance

47 mins 45 segs, Moderado

Ball Basics

8 minutos, Iniciante

Escolha Principal para este Treino

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Treinos com o mesmo Equipamento

Functional Glutes

25 mins 10 segs, Moderado

Full Body Vibe

34 mins 30 segs, Moderado

Strength Workout

1 hr 4 mins 34 segs, Intenso

Lulu 2

38 mins 6 segs, Moderado

Ball Extreme

29 mins 30 segs, Intenso

Stability Ball Abbs

15 minutos, Intenso