The Swiss ball is a great tool for toning, strengthening and improving posture. If you don’t already use one, consider incorporating a Swiss ball into your exercise routine with this 25-minute fat-blasting workout you can do anywhere!
Perform 4 Rounds
No rest between exercises. Minimize rest between sets.
1 minute Jump Rope
30 seconds Swiss Ball Crunches
30 seconds Swiss Ball Planks
1 minute Jump Rope
30 seconds Weighted Swiss Ball Squats
30 seconds Swiss Ball Hyperextensions
1 minute Jump Rope
30 seconds Swiss Ball Reverse Flyes
30 seconds Swiss Ball Jacknifes
Exercise Notes:
Jump Rope — If you do not have a jump rope, do the motion holding 2 – 3 lb weights.
Swiss Ball Crunches — Lie with your lower back on the ball. Place hands behind your head and perform a crunch without straining your neck. Look straight up, not towards your feet.
Swiss Ball Planks — Get in a plank position with the ball under your shins. Extend arms straight and hold for 30 seconds.
Weighted Swiss Ball Squats — Place the ball against the wall and lean the small of your back against it. Shift your weight into your heels and squat down until your legs make a 90-degree angle. Then come back up to a starting position.
Swiss Ball Hyperextensions — Lie with your lower abs on the ball. Perform a hyperextension with hands behind your head, lowering your upper body to the floor and then back up.
Swiss Ball Reverse Flyes — Lie with your stomach on the ball, legs straight out, and toes to the floor. Holding dumbbells in each hand, let your arms hang straight down from your shoulders. Then perform a reverse flye motion, lifting your arms up and out to your sides. Make sure to squeeze your shoulder blades together at the top of the motion and stop at shoulder level. Return to starting position.
Swiss Ball Jackknifes — Place your ankles on top of the ball with legs extended, chest facing the floor, and arms straight to the floor. Roll the ball in by bending your knees and keeping the weight in your upper body. After a short pause, extend legs back out and go back to the starting position.
