Here’s a suggested workout to hit all body parts in one session. The key is to move directly from one exercise to the next with little rest in between:
Wall Squats (works quads and glutes)
Place the stability ball between your back and up against a wall. Position the ball down around your lower back. Fold your arms in front of you and bend your knees into a squat position—rolling the ball down the wall. Hold the squat position for five seconds and return to starting position. Repeat 12 to 15 times.
Bicep Curls into Overhead Press (works arms and shoulders)
Place the ball on the floor, pick up dumbbells and sit on the ball with arms down at your side. Keeping your body balanced, curl dumbbells up to perform a bicep curl. Then, go directly into an overhead press by pushing dumbbells up over your head. Bring back down to your shoulders and then down to your sides. Repeat 12 to 15 times.
Chest Press (works chest and triceps)
From your seated position, walk out with your feet and roll your body down so that your back is supported by the ball. Bring dumbbells up parallel to chest with elbows facing out. Push dumbbells straight up towards the ceiling. Return to starting position. Repeat 12 to 15 times.
Leg Raises (works abs and inner thighs)
Lay on the floor with arms extended out to the side and place the ball between your ankles. Squeeze the ball with your ankles and lift your legs up to form a 45-degree angle (90 degrees if you are a beginner). Hold for three seconds and return to starting position. Repeat 12 to 15 times.
Try to work your way up to three sets of all of these exercises and you’re sure to get an awesome total body workout.
In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.