Ugi Ball Workout

by | Feb 6, 2015 | Members, Weighted Workouts | 88 comments

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Ugi Ball Workout
Print Workout Here
Buy Shirt Here

At this point I feel like I am a Ugi veteran, however you can see in this video I still struggle with this beautiful beast, and likely always will. That’s why I love it so dearly. Today, I only need 19 minutes of your time. Let’s do this!

What you will need:

Ugi ball – if you don’t have one though, don’t worry!

Warm-Up

3 minutes of jump rope

Workout – 50/10

Around the world runs – Using your Ugi ball as a point of reference, run yourself around the ball lifting your knees high enough to get your feet over top of the Ugi. Once you’ve gone around a full 360 degrees, go in the opposite direction and continue repeating this for the full 50 seconds.

Forward and backward jumps – Once again using the Ugi ball as a point of reference, stand behind the ball enough that when you jump forward it is challenging and then drop your bum on top of the ball. From here, you’re going to jump back to repeat this, always landing nice a soft on your feet.
Modification without a ball: If you don’t have a ball, you can simply jump squat forward and back.
Modification for jumps: If you cannot jump, stay in one spot and do as many squats as you can in 50 seconds.
Backward lunges with shoulder lifts – With the Ugi ball or weight (or nothing), alternate lunging back while lifting your hands above your head for a shoulder workout.

Standing bicycles – Holding the weight in your hands (or nothing), contract your abs while you alternate lifting your knees bringing them towards your opposite elbow.

Complete these exercises without a break for a total of 4x through

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaxy!
Ashley Dale Roy

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88 Comments

Tami Johnston on February 7, 2015 at 11:14 am

Loved it without the ball even!! Thanks so much!
Reply
- Ashley Dale Roy on February 7, 2015 at 11:16 am
  
  You’re on a roll Tami good for you!! Thanks for joining me :)
Patricia Patricia on February 7, 2015 at 6:53 pm

Wish you could feel my heart rate. Holy challenge :)
Reply
- Ashley Dale Roy on February 9, 2015 at 7:59 am
  
  Holy moly, I can only imagine!! Mine was crazy!
Michelle Snowden on February 8, 2015 at 9:12 am

I NEED that shirt!!!
Reply
Rufaida Ansari on February 10, 2015 at 8:32 pm

woooah, my heart rate and sweat was crazy for this one! Thanks Ash!
Reply
- Ashley Dale Roy on February 11, 2015 at 1:27 pm
  
  Amazing! It definitely got me going!
Allison Hart on February 11, 2015 at 8:36 pm

I loved this workout! lots of cardio…i’m dripping in sweat! Loved using my new “UGI” for this one!
Reply
- Ashley Dale Roy on February 12, 2015 at 8:05 am
  
  It was a tough one! Glad to see you’re back at it Allison!
Ashley Klatt on February 12, 2015 at 8:33 pm

KILLER workout! But I love using the UGI!
Thanks Ashley
Reply
- Ashley Dale Roy on February 13, 2015 at 6:17 pm
  
  Yahoo!! There’s another one coming your way soon!
Chantal Doucet on February 13, 2015 at 7:44 pm

Done
Reply
Krysta Dudley on February 14, 2015 at 10:09 am

Holy that was hard!! Sweaty start to my Saturday! Awesome! Thanks Ash!
Reply
- Ashley Dale Roy on February 16, 2015 at 11:41 am
  
  I bet you’re feeling that today!! Awesome to see you’ve picked this right up
Michelle Snowden on February 17, 2015 at 9:11 am

Charlotte got knocked over by my butt when I was doing the squats. She is going to have a fear of working out soon!
Reply
- Ashley Dale Roy on February 17, 2015 at 5:26 pm
  
  You’ve got booty Michelle!! Lol. We’ll have to work on making her love exercise.
Wendy on February 24, 2015 at 8:02 am

Wow!
Reply
- Ashley Dale Roy on February 24, 2015 at 8:05 am
  
  Hehe amazing
Kyla Thistle on August 31, 2015 at 5:34 am

I was excited for 19 mins…..and then I wasn’t. I needed the butt-kicking calorie burn this morning!
Reply
- Ashley Dale Grant on August 31, 2015 at 9:56 am
  
  That’s how I trick you ladies! Get you excited and then kick your ass. Good work Kyla! Way to start your day off!
Cheryl Vincent on August 31, 2015 at 6:11 am

Glad to be back. Feeling hot and sweaty. Yay
Reply
- Ashley Dale Grant on August 31, 2015 at 9:56 am
  
  Welcome back lady! Let’s kick some ass this month together.
Patricia Best on August 31, 2015 at 8:30 am

Great start to a new challenge! Thanks!
Reply
- Ashley Dale Grant on August 31, 2015 at 9:57 am
  
  I’m glad you agree!! Thanks for staying on board with me these past couple months Patricia. Now that you’ve nailed your 15 push-ups off the toes, you’ll have to set a new strength goal.
Jessica Sabiston on August 31, 2015 at 9:03 am

Done! Loved this one even without an Ugi ball!
Reply
- Ashley Dale Grant on August 31, 2015 at 9:57 am
  
  Oh it definitely works with or without the ball!! Glad after a couple months I can still get you!
Jillian Churly on August 31, 2015 at 9:35 am

That was hard, used weights instead of ugi , but tough nonetheless! Thanks
Reply
- Ashley Dale Grant on August 31, 2015 at 9:58 am
  
  Pumped you used weights and found it challenging. Thanks for sticking with the challenge the past couple months Jillian! You rock.
Rachel Tammerand on August 31, 2015 at 9:45 am

Done :) soaked
Reply
- Ashley Dale Grant on August 31, 2015 at 9:58 am
  
  Rachel! So nice to see you commenting again. If you’re soaked, I’m happy!!
Kim Judd on August 31, 2015 at 9:59 am

Loved the workout today
Reply
- Ashley Dale Grant on August 31, 2015 at 10:02 am
  
  Excellent!! Glad you enjoyed it!
Krista Melville on August 31, 2015 at 11:35 am

Done! Good workout! thank-you!
Reply
- Ashley Dale Grant on August 31, 2015 at 5:22 pm
  
  You’re welcome Krista!
Jo-Anne Harvey on August 31, 2015 at 12:56 pm

Nice to be back:) Been a stressful and tiring couple of weeks, but I am back and more determined then ever! Em is recovering nicely from her surgery, no activities for four weeks and believe me it is very hard to keep an active 7 year old inactive lol…..

Thanks Ash just what I needed!
Reply
- Ashley Dale Grant on August 31, 2015 at 5:23 pm
  
  I saw that Jo! Glad to have you back for a little stress release. Hope Em recovers quickly!
- April Patch on September 1, 2015 at 10:51 am
  
  Feel for you! My son had surgery in the spring. Tough to keep a 7 yr old put for long. Once they feel remotely better… You’ve got this!
Andrea Was on August 31, 2015 at 3:51 pm

I love a good workout with no burpees haha;)
Reply
- Ashley Dale Grant on August 31, 2015 at 5:23 pm
  
  They don’t happen all the time so enjoy! Lol
Alexandra Wallace on August 31, 2015 at 4:21 pm

Loved it! The 19-minute length was perfect for me to easily fit into my day, without any excuses ;)
Thanks, Ashley, for getting me motivated to start exercising again. Definitely feeling it today!
Reply
- Ashley Dale Grant on August 31, 2015 at 5:25 pm
  
  Amazing! Love hearing that Alexie. I’ll keep them short form you, so you’ll never have any excuses!
Kaitlin Keefer on August 31, 2015 at 5:18 pm

Done!! Really felt my thighs working in this one
Reply
- Ashley Dale Grant on August 31, 2015 at 5:25 pm
  
  Amazing! That nay have been what I was going for!
Nicole Ansell on August 31, 2015 at 6:14 pm

done
Reply
- Ashley Dale Grant on August 31, 2015 at 7:22 pm
  
  💪
Kristin Collins on August 31, 2015 at 6:19 pm

My dearest ugi ball is back!!! What a way to kick off the challenge loved that
Reply
- Ashley Dale Grant on August 31, 2015 at 7:23 pm
  
  I knew you’d be a fan!
Bobbi Wignall on August 31, 2015 at 6:28 pm

Wow! I am dripping but feeling good to be back to the monthly challenges :-) Thanks Ash, what a great way to start a new season!!
Reply
- Ashley Dale Grant on August 31, 2015 at 7:23 pm
  
  Yay! Bobbi so awesome to see you commenting! Welcome back woman!
Nicky Burns on August 31, 2015 at 6:55 pm

My son just asked me why my forehead is crying………. LOL!

Great start to a new month!
Reply
- Ashley Dale Grant on August 31, 2015 at 7:24 pm
  
  Haha that is amazing!! Made me laugh! Thanks for staying on board with me this month!
Jessica Graham on August 31, 2015 at 7:06 pm

Done. Nothing better than a Ugi workout!
Reply
- Ashley Dale Grant on August 31, 2015 at 7:24 pm
  
  I agree Jess! 💪
Christine Ross on August 31, 2015 at 7:13 pm

Done! Well 3 out of 4 sets done! First work out in a year! Sweating like a pig! Thanks!
Reply
- Ashley Dale Grant on August 31, 2015 at 7:25 pm
  
  Look at you jumping right on it! Good work Christine! Glad to have you back.
April Patch on August 31, 2015 at 7:31 pm

First workout complete! It was a great sweat! Cameron loved around the world best and asked if we can do this again tomorrow. Day 1 was a success with Royally Fit! Added a 55 minute 4,75 km walk along the pier, great healthy diet, 2 L of water consumed so far, and started off with a great sleep coming into the day. So very much looking forward to this month! I think I will do 10 minutes on the bike and then shower just because I am in the groove. Thank you for some motivation!
Reply
- Ashley Dale Grant on August 31, 2015 at 9:53 pm
  
  You’re a machine April! Way to start the challenge strong. Good work! My best advice to you moving forward is to ensure you don’t over train. The workout and walk is enough, the bike wasn’t needed Miss Hardcore LOL. Rest is important for your results too! And drink up that water! Can’t wait to see how you wrap up these 4 weeks :)
- April Patch on September 1, 2015 at 10:47 am
  
  I added the bike as I wasn’t sure if I was going to be able to walk today! I felt the stairs afterwards immediately! I will aim for 4 of your workouts a week and some extra cardio (walk or machine). I will add rest! It is going to be a busy successful month but I am in for the long haul so no burning myself out month 1!
- Ashley Dale Grant on September 1, 2015 at 5:10 pm
  
  When you come out of the gate like that, I have no doubt you’re in it for the long haul and some serious results. Yahoo!
Jennifer Wiggans on August 31, 2015 at 7:35 pm

Dripping and heart just a pumping!
Reply
- Ashley Dale Grant on August 31, 2015 at 9:53 pm
  
  Yahoo!! Great start to your week. Hope you enjoyed it Jen!!
Carolyn Stanbrook on August 31, 2015 at 7:55 pm

Dripping and I had to dial it back on around the world due to the injury….going for a shower
Reply
- Ashley Dale Grant on August 31, 2015 at 9:53 pm
  
  Even with the modifications!? That’s amazing!!
Ashley Klatt on August 31, 2015 at 7:59 pm

All done!
Reply
- Ashley Dale Grant on August 31, 2015 at 9:54 pm
  
  Beauty!!
Rita Campbell on August 31, 2015 at 8:23 pm

Wow! Great way to start the week and a new challenge!
Reply
- Ashley Dale Grant on August 31, 2015 at 9:54 pm
  
  Glad you agree!! Thanks for fitting me into the last couple days of your Holidays Rita!
Jennifer Glover on September 1, 2015 at 9:01 am

Thanks Ash! That was a good one. Still trying to catch up I last months challenges – I will do it – 3 to go!
Reply
- Ashley Dale Grant on September 1, 2015 at 5:07 pm
  
  Yahoo!! You can do it lady! I know you can. Add in an extra workout or two this week, maybe next and bam….you’ll be right on track! Once you get back to school and on more of a schedule it will likely be easier to fit them in!
Lisa Ashbourne on September 1, 2015 at 3:05 pm

Looks like Glover and I may have been doing this at the same time! Thanks for the awesome sweat!
Reply
- Ashley Dale Grant on September 1, 2015 at 5:10 pm
  
  Haha, now you can complain about it together! HEHE!! Thanks for joining me today Lisa!
Erin Carroll on September 1, 2015 at 3:32 pm

OMG… is all I can say! That rocked!!! I may have dropped a couple F bombs through that one… WOW! Thanks Ash:)
Reply
- Ashley Dale Grant on September 1, 2015 at 5:11 pm
  
  The more you swear the harder you’re working in my opinion!! Good work Erin! Great to have you on board!
Ashley Gabel on September 1, 2015 at 8:19 pm

Done :)
Reply
- Ashley Dale Grant on September 2, 2015 at 10:27 am
  
  Boom!
Jessica Hambleton-Bojda on September 1, 2015 at 9:24 pm

Done :)
Reply
- Ashley Dale Grant on September 2, 2015 at 10:28 am
  
  Yay Jess!! Awesome to see you commenting again.
Angelika Henning on September 2, 2015 at 6:07 am

done yesterday. Forgot to comment. Enjoyed this one!!
Reply
- Ashley Dale Grant on September 2, 2015 at 10:29 am
  
  It is a dandy!! Glad you enjoyed it!
Ashley Savage on September 2, 2015 at 3:58 pm

3 rounds down will come back to 4th not enough time crap
Reply
- Ashley Dale Grant on September 2, 2015 at 9:31 pm
  
  Better than nothing!
Leslie Sansom on September 4, 2015 at 6:23 pm

Done. Gotta throw one in on a Friday before tippling glass of red!:) Happy long weekend!
Reply
- Ashley Dale Grant on September 4, 2015 at 6:26 pm
  
  Haha amazing! After just getting back to work I can’t blame you! Have a good one Leslie!
Patricia Patricia on September 5, 2015 at 11:46 am

Holy shit wish you could see the sweat rolling off me. Now u can enjoy long weekend. Ty ash
Reply
- Ashley Dale Grant on September 6, 2015 at 8:23 pm
  
  Haha yeah you know this makes me very happy! Thanks for sharing!
Kate Stock on September 6, 2015 at 8:28 am

Done
Reply
Krista Delorey on September 7, 2015 at 9:10 am

Yes I know I’m doing these out of order but I just got my ugi so I did it today! That was hard but felt good
Reply
- Ashley Dale Grant on September 7, 2015 at 2:14 pm
  
  That’s totally cool! Thanks for fitting me into your weekend ;)

Ugi Ball Workout

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