Members Routines

Exercise Ball = Stronger Core

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You don’t have to be in a gym to intensify your workouts. All you need at home is an exercise ball and some dumbbells. Not only will an exercise ball act as a bench for at home, but having to keep your balance on the ball will really help strengthen your core during your workouts! Check it out!

This routine is designed to give anyone a great workout for AT HOME or at the GYM.

This Routine Requires:

  1. Dumbbells

  2. Bodyweight

  3. Exercise Ball

List of Exercises:

  • 15-20 reps per exercise

  1. Hamstring Curls

  2. Ball Passes (1-1 Count)

  3. Dumbbell Arm Extensions

  4. Dumbbell Lateral Raise

  5. Dumbbell Bicep Curls

  6. Dumbbell Shoulder Press

  7. Dumbbell Wall Squat

  8. Dumbbell Oblique Twist (1-1 Count)

  9. Dumbbell Chest Press

  10. Dumbbell Pull-Over

NOTE: Timestamps are available for each exercise in the info section of the video when watching on YouTube.

  • Rest 45-60 seconds between sets

  • You can change the order of the exercises

Remember, when doing this routine, workout at your OWN intensity.

  • This means if you cannot perform as many sets and reps as I do in the video, do as many as you can.

There are a couple different ways you can do this routine.

  • You can perform each exercise for 1 set and then start over. (Complete the circuit up to 3 times)

  • You can perform each exercise for 3 sets before moving to the next exercise and the workout is finished once you perform the last exercise.

  • You can superset 2 exercises, take a 45second to 1minute break and then superset the next two. (A superset is when you do two exercises at the same time, one right after the other until you complete 3 sets of both exercises)

  • This routine can be done every other day.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the SHF Meal Plan.