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

Serie 1: 2 rondas

❤️ 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

Serie 2: 2 rondas

❤️ Moderado (Zona 2)

Ball Front Squats

40 segundos

Transition

10 segundos

Pesas: Ligero
❤️ Moderado (Zona 2)

Pullovers on Ball

40 segundos

Transition

10 segundos

Pesas: Ligero
❤️ Moderado (Zona 2)

Stability Ball Dumbbell Flys

30 segundos

Transition

10 segundos

Pesas: Ligero
❤️ Moderado (Zona 2)

Stability Ball Incline Press

40 segundos

Transition

10 segundos

Pesas: Ligero
❤️ Moderado (Zona 2)

Stability Ball Tricep Extension

40 segundos

Transition

10 segundos

❤️ Moderado (Zona 2)

Ball Plank Pikes

40 segundos

Rest

30 segundos

Aparece en

Abdominales y torso

Cuerpo Entero

Fuerza

Tonificar

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8 minutos, Principiante

Elección Principal para este Entrenamiento

Quickdraw Adjustable Dumbbells

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