Fit Fast Swiss Ball Workout

Fat Blasting, 25-minutes, Do It Anywhere!

Perform three to four rounds of these combos— band optional for more intensity. No rest between exercises, and minimize rest between sets.

See video for all exercises in order.

The Workout

20 Swiss ball squats (weight optional)
15 ab sit-up press combo
10 pull-in/v-up combo for abs
15 pelvic thrust hamstring curl combo (weight and band optional)
15 chest flye — keep abs engaged, and band optional
10 each leg single-leg pulls— alternative reverse lunges without the ball
10 sets ball pass— hands to feet


10 burpees
10 push-ups
30 mountain climbers
20 side skis


Exercise notes:

Swiss ball squats

Swiss Ball Squats

ab sit-up press combo

Ab Sit-up Press Combo

Pull-In/V-Up Combo

Pull-In/V-Up Combo

Pelvic Thrust Hamstring Curl Combo

Pelvic Thrust Hamstring Curl Combo

chest flye

Chest Flye

single-leg pulls

Single-Leg Pulls

Ball Pass— Hands To Feet

Ball Pass— Hands To Feet

Side Skis

With feet together, jump side to side.

Mountain Climbers

Get in the plank position. Bring one leg forward under your chest while the other leg is extended and then switch. Continue alternating your legs to your chest. Go as fast as you can while keeping your body and abs tight.

Jennifer Andrews

Jennifer Andrews is a IFBB Pro Bikini Athlete, certified trainer/business owner with Fine Fanny Fitness, and Team Bombshell coach. Jennifer is a sponsored athlete for Beautyfit and Better Bodies.

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