24 Minute Classic Tabata Stability Ball Workout

by Ashley Dale Grant | Nov 19, 2018 | Body Weight Workouts, Members, Tabata, Workouts | 48 comments

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24 Minute Classic Tabata Stability Ball Workout
Print Workout Here

I’m using classic Tabata, and the classic stability ball during this workout, but don’t worry if you don’t have one…I have appropriate modifications for you and it will still kick your butt!

What you need: Weights plus a stability ball or wall ball if you have one.

Warm-up: I guide you through a nice gentle stretch today to begin.

Workout: Today we’re doing classic Tabata, that means 20 seconds on, 10 seconds off, 8 times through….before you move onto the next exercise.

Squat with bicep hammer curl:Classic workout style with a classic exercise. Grab those weights, and complete a squat with a nice flat back, followed by a hammer curl at the top. Keep the elbows tight and don’t use momentum ladies!
8x through
Stability ball knee tucks + push-ups:With your legs up on the stability ball and your hands on the ground, you’re going to complete knee tucks by bending your legs and bringing your knees towards your chest. Do your best to keep your hands directly underneath your shoulders. Feel those abs work. Alternate this every 20 seconds with push-ups while you’re feet are still up on the ball.

Modification:You can do this without the ball, which means your knee tucks would become mountain climbers, and your push-ups can be done with your knees on the ground if you need that support.
8x through

Weighted curtsey lunges: Holding both weights in your hands, you’re going to only take one leg stepping back for 4 sets, and then you’ll switch sides. During this I want you to really focus on using your butt to lift you back up!
Modification: If this bothers your knees, do regular lunges instead.
8x through
Stability ball ab crunches + stability ball back extensions: With your feet up against something for balance, you’re going to leg your lower back rest on the stability ball, and then completes little crunches to work the abs. After each 20 seconds, I want you to flip over and then do back extensions with your stomach resting on the ball.
Modification: You can do both of the exercises on the ground without a ball too!
8x through
Stability ball wall squats:With the ball resting on your lower back, you’re going to push it against the wall as you complete squats up and down in a sitting position.
Modification:If you don’t have a ball, you’re doing a wall sit instead ;)
8x through

Cool-down:10 minutes of stretching and cooling off this time!

Make today badass,
Ashley Dale Grant

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48 Comments

Michele on November 19, 2018 at 5:58 am

Done! Bonus exercise ?
Great start to the week!
Reply
- Ashley Dale Grant on November 20, 2018 at 9:28 am
  
  Glad to hear it!!
Tami on November 19, 2018 at 6:44 am

Done! Thank you!! Sweating up a storm and I love it! I improvised with the ab work bc I don’t have an exercise ball lol – got on the floor and did crunches and then on my belly just extended back….whatever that’s called….ha! Thank you!
Reply
- Ashley Dale Grant on November 20, 2018 at 9:29 am
  
  They’re called, back extensions!! Hahaha. Glad to hear it lady.
Patricia Best on November 19, 2018 at 2:40 pm

That was great!! That bonus was intense!
Reply
- Ashley Dale Grant on November 20, 2018 at 9:29 am
  
  I couldn’t agree more!! lol
Michelle Fraser on November 19, 2018 at 3:32 pm

Done! Awesome workout! Feels good :)
Reply
- Ashley Dale Grant on November 20, 2018 at 9:30 am
  
  Glad you enjoyed it!!
Jennifer Wiggans on November 19, 2018 at 4:40 pm

Happy Monday
Reply
- Ashley Dale Grant on November 20, 2018 at 9:30 am
  
  Right back at you!!
Sarah Honey on November 19, 2018 at 5:55 pm

Great Monday workout! Thanks Ash!
Reply
- Ashley Dale Grant on November 20, 2018 at 9:30 am
  
  You’re most welcome!!
Dperrott on November 19, 2018 at 5:56 pm

Killer extra bonus but loved it! Need to work on my core. Don’t stop talking Ashley! It’s great when you talk as it makes the workout seem that much faster!
Reply
- Ashley Dale Grant on November 20, 2018 at 9:30 am
  
  I’m glad you feel that way! Haha. Sometimes I feel like I’m just babbling.
AnnMarie Hickey on November 19, 2018 at 6:33 pm

thanks
Reply
Angelika Henning on November 20, 2018 at 10:47 am

Amazing start to the week – thanks!!
Reply
- Ashley Dale Grant on November 24, 2018 at 11:12 am
  
  You’re most welcome!
Nicole Sommer on November 20, 2018 at 3:25 pm

Thanks for the bonus!
Reply
- Ashley Dale Grant on November 24, 2018 at 11:11 am
  
  My pleasure sexy lady!
Andrea Was on November 21, 2018 at 6:06 am

I love love love classic tabata workouts! Thanks Ash!
Reply
Joelle LaRonde on November 21, 2018 at 6:11 am

Great way to start the day!! Thanks Ash ??
Reply
- Ashley Dale Grant on November 24, 2018 at 11:11 am
  
  Glad you enjoyed it!
Becky on November 21, 2018 at 10:14 am

Thanks, Ash!!
Reply
- Ashley Dale Grant on November 24, 2018 at 11:10 am
  
  Anytime lady!
goodwink on November 22, 2018 at 9:05 pm

Great, thank you!
Reply
- Ashley Dale Grant on November 24, 2018 at 11:10 am
  
  You’re most welcome! Glad you enjoyed it.
Andria on November 26, 2018 at 9:26 pm

I LOVE using the stability ball!! Haven’t in ages-thank you!
Reply
April Patch on November 29, 2018 at 7:12 pm

One of many between me and Sunday ♡ Sometimes I thrive on the workout pressure of getting them done!
Reply
Andria684 on January 21, 2019 at 6:44 am

This is my all time favourite RF workout!!
Reply
- Ashley Dale Grant on January 23, 2019 at 8:14 pm
  
  Oh wow that’s awesome to know! I’m glad you enjoyed it! Make sure you mark it down!
Kate Stock on March 18, 2019 at 3:30 pm

Finally getting around to doing some of the awesome workouts I missed being pregnant and post partum. Charlotte enjoyed the curtsy lunges and the wall sit!
Reply
Kristina Bergeron on November 15, 2020 at 2:35 pm

Awesome! I was in such a funk today so headed out for some me time in the garage and loved it so much, I got two workouts in! Feel so much better now :) Thank you!
Reply
amandanicole on November 16, 2020 at 12:21 pm

Got way sweatier then I expected to get here! Great workout
Reply
Kendra Lawrence on November 16, 2020 at 4:17 pm

Still love this one :)
Reply
- Ashley Dale Grant on November 17, 2020 at 4:44 pm
  
  I’m glad – awesome work lady!
Karyn Ngo on November 19, 2020 at 7:41 am

That was great! Thanks Ash!
Reply
- Ashley Dale Grant on November 20, 2020 at 2:47 pm
  
  ANYTIME QUEEN!
Jennifer Wiggans on November 21, 2020 at 9:58 am

Loved the use of the ball
Thanks
Reply
- Ashley Dale Grant on November 24, 2020 at 8:18 pm
  
  I’m glad you liked the variety! I always wonder about using a ball!
Sandra T on November 23, 2020 at 6:29 am

Thanks for a great start to my day!
Reply
- Ashley Dale Grant on November 24, 2020 at 8:19 pm
  
  I’m glad you enjoyed the stability ball Sandra!
SHERRYEKSTROM on November 23, 2020 at 8:24 am

Loved that bonus exercise! Great way to start my week ?
Reply
- Ashley Dale Grant on November 24, 2020 at 8:20 pm
  
  I LIKE BONUSES TOO! Way to kick off your week right!
cmccallion on November 4, 2021 at 7:58 pm

Feeling good after that one. :)
Reply
Jackie Dixon on November 5, 2021 at 2:43 pm

Great. Love using the stability ball. Loved it.
Reply
julieboak on November 6, 2021 at 2:58 pm

Those knee tucks and push-ups were a killer!!! Really liked using the stability ball today, thanks Ash :)
Reply
- MegdeJS on November 7, 2021 at 5:07 pm
  
  Really liked this one! Thanks!!
- Ashley Dale Grant on November 14, 2021 at 11:15 am
  
  That’s amazing!! Do you save/favourite them Megan?!

24 Minute Classic Tabata Stability Ball Workout

48 Comments

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