Though I’m not a huge fan of the stability ball, it does allow for some excellent bodyweight training options whether you’re at home or in the gym. Just be sure to have a towel handy so you can dry your hands and the ball between moves/rounds to avoid slippery when wet scenarios (that’s what he/she/they/(insert pronoun of choice) said. This joint-friendly routine will really improve your overall balance and stability while also melting that pretty little face along the way. Did I mention to have a towel handy? You’ll need it, sucka!
Perform each move for 45 seconds of work with 15 seconds of rest between moves:
1. Windshield Wipers
2. Leg Raises
3. 1-Leg Leg Curl- Left/Weak Side
4. 1-Leg Leg Curl- Right/Strong Side
5. 1-Leg Pushup/Plank: Hands on Ball- Left/Weak Side
6. 1-Leg Pushup/Plank: Hands on Ball- Right/Strong Side
7. 1-Leg Kickstand Hack Squat- Left/Weak Side
8. 1-Leg Kickstand Hack Squat- Right/Strong Side
9. 1-Leg Pushup/Plank: Foot on Ball- Left/Weak Side
10. 1-Leg Pushup/Plank: Foot on Ball- Left/Weak Side
That’s 1 round. Perform up to 3 total rounds, resting 1-2 minutes between rounds.
This is one of the most challenging bodyweight workouts I’ve ever done. You’ll need a pullup bar or suspension trainer, dip bars, a fitness slider, and a box/bench/ottoman to elevate your trail leg. All of our recommended gear can be found at GardenOfGainz.com.
If you can’t do at least 10 reps...
Boxing is undefeated for fat loss and conditioning. I’ve been learning how to box from Tony Jeffries (British Olympian and former undefeated pro) to both improve my cardio and fight the aging process but also to allow me to teach you how to benefit from the sweet science. Please be patient with i...
ROUND 1
Minute 1: Plank Trench Crawls
Minute 2: 1-Leg Shoulders-Elevated Hip-Thrusts- Left/Weak Side
Minute 3: 1-Leg Shoulders-Elevated Hip-Thrusts- Right/Strong Side
REST A MINUTE
ROUND 2
Minute 1: Break-Dancers
Minute 2: 1-Leg Foot-Elevated Hip-Thrusts- Left/Weak Side
Minute 3: ...
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