25 Minute Stability Ball Workout

by Kaylie Ginn | Mar 11, 2019 | Members, Ugi or Slam Ball, Workouts | 31 comments

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25 Minute Stability Ball Workout
Print Workout Here

I am so happy for you ladies to do this work out. Your core and booty are going to be on FIRE

What you will need:

Stability Ball

Warm-Up:

Switching things up a little for your warm up today. Perform 30 jumping jacks, followed by 5 burpees. Then perform 20 jacks and 5 burpees, and finally 10 jacks and 5 burpees. Boom warmed up!

Workout:

4 rounds with 4 moves. 35 seconds on with 25 seconds of recovery

Circuit 1

Plank – Planking on a stability bar is damn hard work. Keep your belly button pulled in really tight to help with your stability. Don’t forget to breath.
Ball Roll Ins– Hello hamstrings. On your back, place the heals on the ball with your legs extended out straight. I like to keep my hands placed firmly on the ground to help with stability. Now lift your bum up as you slowly bring the ball towards you, switching the weight from your heals to your toes. Be sure to watch the video for extra instructions
Bridge off the Ball – This takes the classic bridge to a whole new level. CAUTION – you may start cursing!
Abs of DOOM –I don’t know what to call this move, so for now we can call it abs of doom. With your back flat, raise your legs up straight, like you were going to do a double leg left. Bring the ball up in your hands and rest on the tops of your feet. Slowly with control bring your right arm back behind you, and your left leg down towards the floor. Keep your core tight and balance the ball with the left hand and right foot. Return to standing position and switch. Feeling confused? Check out the video for clarity!

In between each set, we are going to throw in some cardio by performing 20 jumping jacks and 5 burpees.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today Badass

Kaylie

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31 Comments

AmandaA on March 11, 2019 at 9:35 pm

I was so excited to try using a stability ball I started my week with this workout. Kaylie, you didn’t disappoint! It did take a bit to start getting the hang of them, but by the end of the fourth set I was falling over less, haha! I’m so happy to be using something other than the bands and to be doing something other than lunges and squats (you spoke right to me when you said that). Woohoo!! Oh and my favourite move was that last core holding the ball! I’ll be feeling this workout tomorrow. Love it, LOVE the stability ball.
Reply
- Kaylie Ginn on March 12, 2019 at 8:50 am
  
  YAAAAYYY!! I was actually nervous for this workout to come out, because its so different, and quite challenging, I am thrilled you enjoyed it!
jenvanson on March 11, 2019 at 10:02 pm

I skipped ahead to this workout because i don’t have weights here in AZ (but my mom has a ball). LOVED THIS ONE!!!!
Reply
- Kaylie Ginn on March 12, 2019 at 8:51 am
  
  YAAAAYY!! I love love love the ball, glad you were digging it! Also, hope your trip has been nothing short of amazing
Angelika Henning on March 13, 2019 at 9:36 am

That was a great switch. Thank you!
Reply
- Kaylie Ginn on March 13, 2019 at 11:10 am
  
  my pleasure babe!! also thank you for the wonderful testimonial! Ash just showed me :)
slambs5 on March 13, 2019 at 9:40 am

Love the stability ball and loved the Abs of Doom!! Thanks you’re awesome!
Reply
- Kaylie Ginn on March 13, 2019 at 11:11 am
  
  YAY so glad you were digging it
Michele on March 13, 2019 at 10:16 am

Loved it!!
You know it will be a good one when you are sweating in the warm up! ??
Reply
- Kaylie Ginn on March 13, 2019 at 11:12 am
  
  HELLLL YAAAA
Joelle LaRonde on March 13, 2019 at 11:15 am

Great one Kaylie !!❤️
Reply
Angelique Ashwin on March 13, 2019 at 11:38 am

Always love the stability ball! Great workout! A nice change! Thank you!
Reply
- Kaylie Ginn on March 15, 2019 at 3:10 pm
  
  my pleasure! so glad you enjoyed
Nicole King on March 13, 2019 at 3:17 pm

This was a nice change. I always love a new challenge, and this certainly was one for me today. I think the last time I used a stability ball was when I was pregnant with Oakley (so well over 3 years ago). I’m definitely start incorporating it in my training more.
Reply
- Kaylie Ginn on March 15, 2019 at 3:10 pm
  
  YAY I thought you might like this one
Dawn_Phillips on March 13, 2019 at 4:10 pm

LOVED this workout. It was awesome was wobbly to begin with but got the hang of it quickly. Can’t wait for another workout like this. Thank you Kaylie
Reply
- Kaylie Ginn on March 15, 2019 at 3:11 pm
  
  YAY so glad you liked it!! I was really hoping you ladies would enjoy it
Jennifer Wiggans on March 13, 2019 at 4:35 pm

Thanks lady!
Reply
Jackie Dixon on March 14, 2019 at 8:14 am

Great. Loved it. Always used a ball with my trainer as well few years back. It’s great! My ball is weighted with some sand in it. Can’t bounce it but hopefully it’s good for most things you have planned!
Reply
- Kaylie Ginn on March 15, 2019 at 3:11 pm
  
  Oh amazing! so youre already a pro !!
Andria684 on March 15, 2019 at 10:12 am

HEELLLOOOO hamstrings and core!!! I LOVE, LOVE, LOVE using the stability ball!! Thanks so much for this workout ?
Reply
- Kaylie Ginn on March 15, 2019 at 3:12 pm
  
  YAAAAAYYYY I am so happy to hear you were digging it!
Sahackett17 on March 17, 2019 at 9:13 am

I can’t tell you enough how much I appreciate workouts like this. I find anything that puts emphasis on hamstrings, butt and posture is hugely beneficial for me at this stage in my life. Feeling stronger and ready to take on today:) Thank you.
Reply
- Kaylie Ginn on March 22, 2019 at 11:57 am
  
  I am so happy to hear that. A lot of people ignore the the back side of the body and become imbalanced so I always make sure we are working the back, gluten and hamstrings
Kendra Lawrence on March 20, 2019 at 3:18 pm

That was amazing!!!!!! Loved using my stability ball again :)
Reply
- Kaylie Ginn on March 22, 2019 at 11:55 am
  
  YAY I am so glad you enjoyed !!!
April Patch on March 21, 2019 at 5:37 pm

I loved the warmup. My least favourite part of a workout is 3 minutes of just cardio warmup and love when it is different moves!
Reply
- Kaylie Ginn on March 22, 2019 at 11:43 am
  
  I am glad you enjoyed lady :)
Kristina Bergeron on April 17, 2019 at 8:17 pm

So worth the wait! I saved this in my inbox until I got my stability ball! Two thumbs up!
Reply
- Kaylie Ginn on April 18, 2019 at 10:17 am
  
  YES!! I am so glad you liked it!!
julieboak on April 18, 2021 at 11:42 am

Silly me, I thought I would be able to do this with my glasses (they don’t fit great and slide off the moment I get the least bit sweaty). Needless to say, I did this workout pretty much blind as I had to ditch the glasses within the first 5 minutes lol. Loved it though, bookmarking!
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25 Minute Stability Ball Workout

31 Comments

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