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Stability Ball Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

This stability ball workout is a great choice among the many stability ball workout routines because it focuses on core strength in addition to developing strength in two major muscle groups: the legs and the chest. As such, this work out is also suitable for men who would like to put more emphas... more

This stability ball workout is a great choice among the many stability ball workout routines because it focuses on core strength in addition to developing strength in two major muscle groups: the legs and the chest. As such, this work out is also suitable for men who would like to put more emphasis on their muscle tone while they take a break from gaining mass.

The first four moves in the stability ball core workout will warm up your core muscles while also incorporating endurance strength for your legs and chest. The next four moves will then bring extra focused to the abdominal muscles while at the same time continuing to incorporate the legs and chest.

It is recommended that 3 sets of 12 reps each be performed for each exercise with 1 minute of rest between each set. However, as with all new workout routines, feel free to adjust the plan to your current level of fitness. If you’re just getting started, consider taking longer rests or performing fewer sets or reps, but if you consider yourself to be pretty fit, you can feel free to decrease rest times or increase the number of sets or reps.

Fitness ball workouts incorporate a lot of muscle groups and these workout ball exercises are no different. Along with this, your body may become fatigued more quickly than with exercises that isolate single muscle groups in exercise ball ab workouts. Therefore, you should always make sure that before performing an exercise ball workout, your body is well rested, well fed, and hydrated.

After you have become comfortable with the stability ball core workout, you may proceed to the toning ball workout and stability ball core workout. he exercises in these latter two fitness ball workouts are somewhat more advanced than those in the first workout, so make sure that your fitness level is high enough to safely perform these stability ball exercises.

If you are having hard time with performing all three of the workout routines, try performing the first stability ball workout three days a week for two weeks and then move on to the second workout and do it three days a week for two weeks. Finally, do the last workout three days a week for two weeks. At the end of this period, your core strength and abdominal muscle tone may be the best they have ever been in your life, and at this time, you can develop your own stability ball routines, taking the exercises from each of these workouts that you like best and feel are most effective for you.

Any complete fitness ball workout should address all parts of the body. And this workout does exactly that by incorporating multiple muscle groups to form a complete body transformation. In order to increase your fitness level in a balanced way, do not forget to incorporate aerobic exercises for your cardiovascular health as well. Start your stability ball training program today! Follow this Stability Ball Workout Plan now!

Stability Ball Workout Plan

Stability Ball Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Stability Ball Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

This stability ball workout is a great choice among the many stability ball workout routines because it focuses on core strength in addition to developing strength in two major muscle groups: the legs and the chest. As such, this work out is also suitable for men who would like to put more emphas... more

This stability ball workout is a great choice among the many stability ball workout routines because it focuses on core strength in addition to developing strength in two major muscle groups: the legs and the chest. As such, this work out is also suitable for men who would like to put more emphasis on their muscle tone while they take a break from gaining mass.

The first four moves in the stability ball core workout will warm up your core muscles while also incorporating endurance strength for your legs and chest. The next four moves will then bring extra focused to the abdominal muscles while at the same time continuing to incorporate the legs and chest.

It is recommended that 3 sets of 12 reps each be performed for each exercise with 1 minute of rest between each set. However, as with all new workout routines, feel free to adjust the plan to your current level of fitness. If you’re just getting started, consider taking longer rests or performing fewer sets or reps, but if you consider yourself to be pretty fit, you can feel free to decrease rest times or increase the number of sets or reps.

Fitness ball workouts incorporate a lot of muscle groups and these workout ball exercises are no different. Along with this, your body may become fatigued more quickly than with exercises that isolate single muscle groups in exercise ball ab workouts. Therefore, you should always make sure that before performing an exercise ball workout, your body is well rested, well fed, and hydrated.

After you have become comfortable with the stability ball core workout, you may proceed to the toning ball workout and stability ball core workout. he exercises in these latter two fitness ball workouts are somewhat more advanced than those in the first workout, so make sure that your fitness level is high enough to safely perform these stability ball exercises.

If you are having hard time with performing all three of the workout routines, try performing the first stability ball workout three days a week for two weeks and then move on to the second workout and do it three days a week for two weeks. Finally, do the last workout three days a week for two weeks. At the end of this period, your core strength and abdominal muscle tone may be the best they have ever been in your life, and at this time, you can develop your own stability ball routines, taking the exercises from each of these workouts that you like best and feel are most effective for you.

Any complete fitness ball workout should address all parts of the body. And this workout does exactly that by incorporating multiple muscle groups to form a complete body transformation. In order to increase your fitness level in a balanced way, do not forget to incorporate aerobic exercises for your cardiovascular health as well. Start your stability ball training program today! Follow this Stability Ball Workout Plan now!

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Fitness Ball
  • Weight Plates
  • Dumbbells
  • Exercise Mat
  • Barbell
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Expert
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Chest / Expert
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For this stability ball core strengthening workout it is very critical that you are keeping the proper form for the exercises. The Swiss ball or stability ball helps to isolate specific muscles and if you aren't doing the exercise with the proper form you will not isolate the muscle the right way. When doing the exercises make sure that you breathing at an even pace, in through your nose and out through your lips.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Middle back secondary Forearms secondary Calves secondary Quads primary Abs primary Obliques primary Chest primary Shoulders primary Glutes primary Triceps primary Lower back primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Glutes / Expert
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 16 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Obliques / Expert
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Chest / Expert
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Triceps / Expert
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Abs / Beginner
3 sets, 00:00:30
3 00:00:30 --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 2

The Swiss ball lunge is 16, 20, and 24 repetitions for both legs combined not individually. Side bends and side crunches are 12, 15, and 20 for each side. For this workout it is very critical that you are keeping the proper form for the exercises. The Swiss ball helps to isolate specific muscles and if you aren't doing the exercise with the proper form you will not isolate the muscle the right way. When doing the exercises make sure that you breathing at an even pace, in through your nose and out through your lips.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Middle back secondary Forearms secondary Calves secondary Quads primary Abs primary Obliques primary Chest primary Shoulders primary Glutes primary Triceps primary Lower back primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lower Back / Beginner
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Shoulders / Expert
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 01:00
Default
Abs / Expert
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Abs / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 01:00
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 12 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 3

Hamstring Curl and Leg Curl are reps per each leg (i.e. 8 right leg and 8 left leg). For this core stability ball workout it is very critical that you are keeping the proper form for the exercises. The Swiss ball or stability ball helps to isolate specific muscles and if you aren't doing the exercise with the proper form you will not isolate the muscle the right way. When doing the exercises make sure that you breathing at an even pace, in through your nose and out through your lips.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Middle back secondary Forearms secondary Calves secondary Quads primary Abs primary Obliques primary Chest primary Shoulders primary Glutes primary Triceps primary Lower back primary Hamstrings primary Muscles diagram

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Fitness Ball
  • Dumbbells
  • Weight Plates
  • Barbell

97 people started this plan

No Reviews yet.

Stability Ball Workout Plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Fitness Ball
  • Dumbbells
  • Weight Plates
  • Barbell

97 people started this plan