Balls and Bells Workout
Workout Description
Ball and Bells using the most simple equipment, a pair of dumbbells and a Swiss Ball. This routine strengthens your entire body, especially your core section. The exercises feel wrong at first, you can't use the same weight as you would on a stable bench. This forces your body to adjust throughout each exercise as you fight to maintain your balance. You'll stretch and use muscles you didn't know you even had with this routine. I like this routine and you can just about perform it anywhere, on a low budget too!
| Main Goal: Days Per Week: Type of Workout: Number of weeks: Workout Level: What you Need: |
Build Muscle and Tone 2 or 3 Straight Sets,Total Body 6 Intermediate Swiss Ball, Pair of Dumbbells |
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| Exercise | Sets | Reps | |
| Lateral Raise (Sat on Swiss Ball) | 3 | 10 | |
| Press Up (On Swiss Ball) | 3 | 10 | |
| Dumbbell Press (Lying on Swiss Ball) | 3 | 10 | |
| Lower Trap Raise (Lying on Swiss Ball) | 3 | 10 | |
| Back Extension (Lying on Swiss Ball) | 3 | 10 | |
| Dumbbell Curl (Sitting on Swiss Ball) | 3 | 10 | |
| Triceps Extension (Lying on Swiss Ball) | 3 | 10 | |
| Crunch (Lying on Swiss Ball) | 3 | 10 | |
| Wall Squat (Use Swiss Ball Against Wall) | 3 | 10 | |
Workout Notes
Perform all sets for each exercise before moving onto the next exercise. You will expend alot of energy just keeping yourself stable on the swiss ball, so use a lighter weight than you would normally use....or you'll end up on the floor! This routine will strengthen your entire body, especially your core as you fight to maintain your balance.
