Small Ball Challenge
30 full days to challenge your body and get to know more exercises with your small stability ball.
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DAY 1 - 27 Min Full Body Ball Burn
THE WORKOUT
leg springs on the ball
the 100
1/2 roll back
side triceps
ab series
swan
shoulder bridge
swimming -
DAY 2 - 21 Min Ab Ball Burn
THE WORKOUT
crunches
single leg circles
tree
ab series
spine stretch forward
open leg rocker
teaser
swimming -
DAY 3 - 20 Min Lower Body Ball Burn
THE WORKOUT
cat/cow
bird/dog
side kick series into diva donkey kicks
legs extended crunches
inner thigh work -
DAY 4 - 19 Min Abs All Day Ball Burn
THE WORKOUT
supine abs
side plank abs
ab sereis
swan
high plank
plank reaches -
DAY 5 - 27 min Fun Full Body Ball Burn
THE WORKOUT
marches
side lunges
the hundred
full roll up
rolling like a ball
ab series
spine stretch forward
side kick series
teaser
swimming
childs pose -
DAY 6 - 17 Min All About Abs Ball Burn
THE WORKOUT
Dancers abs
In n out
1/2 Roll Back + twist
Ab series
Plank series -
DAY 7 - Active Recovery Ball
THE WORKOUT
cat/cow
hip flexor stretch
decompress low back
back extension work
straddle stretch
swan stretch -
DAY 8 - 21 min Total Body Ball
THE WORKOUT
The hundred
The roll up
Rolling like a ball
Ab series
Open leg rocker
Shoulder bridge
Teaser
Swimming -
DAY 9 - 18 Min Arms and Abs Ball
THE WORKOUT
Supine abs
Tricep dips
Side planks
Push throughs
Ab series
Push ups -
DAY 10 - 22 Min Lower Body Burner
THE WORKOUT
All fours circles, kick backs, fire hydrants
Lunges into pulses + heel lifts
Clams
Shoulder bridge -
DAY 11 - 17 min Abs and Core
THE WORKOUT
All fours hovers
Forearm plank dips
Ab series
Superman
Plank shoulder taps
Plank to heel taps
Criss cross finisher -
DAY 12 - Ballin' - Stability Ball Workout
If you don't have a stability ball just yet, you can use a pillow or do all of this without the ball. It's still a great workout!
THE WORKOUT
Marches
Planks - shifts, leg lifts, shoulder taps
Ball below the taps of the shoulder blades - crunches, pulses, table leg crunches, add twist,
All fours... -
DAY 13 - 20 min Arms and Abs
THE WORKOUT
Standing arm work
Squat twist
Crunches
Push ups
Ab series
Push ups
Plank hold -
DAY 14 - 12 min Active Recovery
THE WORKOUT
Halos
Lunge with twist
Supin twist
Legs up
Stomach massage -
DAY 15 - 20 min Cardio Ball
THE WORKOUT
Marches
Push ups
Toe taps
Crunches
Mountain climbers
Shoulder taps
Abs series + tricep dips
2nd position pulses + jumps -
DAY 16 - 19 min Lower Body Standing Ball
THE WORKOUT
2nd position work
Arabesque work
First position work
Jumps in second to finish -
DAY 17 - 13 min Standing Abs
THE WORKOUT
Hinge with rotation
Squat with twist
Side over
Squat side over
Wood chops
Other side
Stretch -
DAY 18 - 10 Min Small Ball Core
THE WORKOUT
Supine press + reach + lift lower
Criss cross on the ball
Circles
Stretch -
DAY 19 - 24 min Full Body Pilates Ball
THE WORKOUT
The Hundred
Full Roll Up
Single Leg Circles
Rolling Like A Ball
Ab Series
Swan
Side Kick Series
Swimming
Mermaid Stretch -
DAY 20 - 19 min Abs and Arms Ball
THE WORKOUT
Tabata Push ups
Dancer Abs
Side tricep dips
Side Plank
Teaser
Plank walks -
DAY 21 - 13 min Feel Good Pilates Small Ball
THE WORKOUT
Cat/cow
Tick Tock
Spine Stretch Forward
Swan
Saw
Mermaid -
DAY 22 - 24 min Full Body Pilates with Small Ball
THE WORKOUT
Footwork
The Hundred
Rolling Like a Ball
Ab Series
Spine Stretch Forward
Corkscrew
Saw
Swan
Single Leg Kick
Shoulder Bridge
Teaser
Control Balance -
DAY 23 - 10 Min Obliques w Small Ball
THE WORKOUT
Criss Cross Crunches
Side Teaers
Forearm plank hip dips
Around the world -
DAY 24 - 12 min Inner Thigh Ball
THE WORKOUT
Inner thigh press
Side lying inner thigh work
Inner thigh press
Side lying inner thigh work
Plank inner thigh press