(Angela is a guest blogger from Eat Spin Run Repeat.)
Do you have a busy holiday schedule coming up that you already know is going to make it difficult to maintain your usual fitness routine? If so, then this workout is for you! The following circuit will work your total body from head to toe, especially your core, and you don’t even have to leave home!
The exercises in this workout don’t require anything other than a stability ball, and a mat or towel for comfort if you like. I don’t keep a ton of workout equipment at home, but the stability ball is one of my favourite and most recommended items because of its versatility. They’re inexpensive, and when you’re not working out, they double as a chair that forces you to keep your core muscles engaged in order to maintain good posture.
After a short warm-up of whatever cardio-based activity you like best, work through the 7 moves shown below. Between each exercise, you’ll do your choice of 10 jumping jacks (for beginner/intermediate fitness levels) or 10 burpees (for intermediate/advanced fitness levels). Recover at the end of the entire round of exercises for 30-60 seconds. Repeat the whole circuit two more times for a total of 3 rounds, and if you have a little extra time, feel free to add in a bonus set for good measure!
Bodyweight squats – 15 reps
Stand with the stability ball in your hands, feet just outside shoulder width apart. Lower down into a squat and raise the ball in front of you as you lower. Stand and bring the ball back to torso height as you return to the starting position. Watch that your knees don’t bend in front of your toes as you squat – aim to keep them aligned above your ankles.
10 jumping jacks or burpees
Single-leg lunges – 10 reps each side
Stand about 2 feet in front of the ball, facing away from it. Lift your left leg behind you and place the top of it on top of the ball. Lower into a lunge as you use your left foot to roll the ball further behind you. Like the squats, be sure not to let your front knee bend in front of your toes. Do 10 reps on your left side before switching to the other side.
10 jumping jacks or burpees
Ball push-up with knee tuck – 12 reps
Get into high plank pose with the stability ball under your shins or ankles. Do a push-up with your upper body, then use your feet to draw the ball in towards your hands and your knees towards your chest. Extend your legs back out into high plank, then repeat.
10 jumping jacks or burpees
Prone leg lifts – 12 reps
Remain in high plank position, but move the ball up to under your lower torso, near your hips. Extend your legs out straight behind you. With most of your weight on the ball and in your arms, use your glutes and engage your core in order to lift your legs up, heels towards the ceiling. Lower legs back down until toes just hover above the floor, then repeat. On each rep, lift your heels up just enough to feel a strong contraction in your glutes – there’s no need to over-extend.
10 jumping jacks or burpees
Hand to feet ball pass – 10 reps
Lie on your back with legs fully extended and arms overhead, holding the ball in your hands. Simultaneously bring your arms and feet together to meet, passing the ball down to your feet. Hold it between your ankles as you lower arms and legs to the floor, then lift again and pass the ball back to your hands. A pass from your hands to feet and back again is one rep.
10 jumping jacks or burpees
Bridge with single-leg hamstring curl – 10 reps each side
Lie on your back with arms out to your sides, ball underneath your heels. Pressing your heels into the top of the ball, lift your hips off the floor to form a bridge. Lift your left foot off the ball and extend your left leg straight up to the ceiling. With your right heel, curl the ball in towards your glutes, then back out. Complete all reps on this side before switching.
10 jumping jacks or burpees
Oblique side to side tuck – 20 reps total, alternating sides
Get into high plank position with the ball under your shins or ankles. Use your feet and the oblique muscles in your core to roll the ball in towards your left wrist. Extend back to the start position, then do the same again, drawing the ball in towards your right wrist. That’s 2 reps – continue alternating for 20.
10 jumping jacks or burpees
