Stability Ball Workout
Use the stability ball as an effective training tool to increase muscular strength and joint range-of-motion. The focus of the program is on muscular strength and endurance so the goal is to complete between 12-15 repetitions. Need a stability ball? Visit the ACE store
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For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer. |
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Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
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Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. To increase the level of difficulty, add a push-up so the sequence becomes a push-up-to-knee-tuck.
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Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Frequency: |
This program could be done two-to-three times per week, with at least one full day of rest between workouts. |
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Intensity: |
The purpose of using a stability ball is to develop intramuscular coordination. The inherent instability of the ball will create an effective overload to increase muscle strength and joint integrity.
When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises). |
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Comments & Ratings
Average Customer Rating: 
(4 Comments & Ratings)
Rated by: Wendell
Would Recommend this to others?: Definitely
Comments:
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Reviewed on: 12/27/2010 8:48:37 AM PT |
Rated by: Tracy (ACE-certified Professional)
Would Recommend this to others?: Definitely
Comments: This is an overall great workout. It doesn't mention that it's supposed to fulfill a "full body workout" but does enough to get a result if done properly.
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Reviewed on: 12/24/2009 10:54:28 AM PT |
Rated by: Arshag
Would Recommend this to others?: Somewhat Likely
Comments: There still needs to be better attention to details. In this case, the exercise descriptions are incorrect for "Forward Lunge with Arm Drivers" and "Dumbbell step up" (reference web page http://www.acefitness.org/workouts/6/# ) Also, Doing a forward lunge as a cooldown for this workout stream seems a bit odd - especially coupled with a Dumbbell Step-up???
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Reviewed on: 12/14/2009 10:08:20 AM PT |
Rated by: Aaron
Would Recommend this to others?: Not Likely
Comments: I don't feel this was a complete total body workout because not all of the major muscle groups were targeted. There was not a single exercise using the lats as the prime movers. There are ball exercises that utilize the lats as agonists without the needing other equipment/
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Reviewed on: 11/16/2009 9:34:02 AM PT |