How to Do an Insane Gym Ball Workout

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How to Do an Insane Gym Ball Workout

Bored of Just using your gym ball for crunches? Me too. This epic workout will torch fat and build strength in your legs, chest, core, shoulders & arms.

Glenn Hole

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Step 1 of 24

DISCLAIMER: These are intense workouts! Always consult a physician before attempting any new exercise plan. This is a guide. I am not a trainer. I am not responsible for any injury caused. Warm Up.

Step 2 of 24

This a repeating workout, 16 exercises total, twice through. But don't worry, it's a lot of fun. Take a water break whenever you need, but for no longer than 30 seconds. Modify and don't get hurt.

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Start with some light cardio, run around the streets, or chase your dog around your back garden. Whatever you do, don't start the workout until you're ready. You should be perspiring a little.

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SINGLE LEG SQUATS 20 per leg! Keep the ball high above your head and tighten your core. by the 2nd round, anything more than 10 is admirable.

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Tricep Extentions. 10-20 within 2 minutes. Keep your forearms parallel and pop up onto your hands. Control the movement back down.

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Splitting the atom: Compress the ball, forcing your forearms together. Hold for 2 seconds, release. Repeat 10-15 times.

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TIP: Remember to tighten your core for every move (keep your back straight and contract your abdominal muscles). This is often the key to maintaining correct and safe form.

Step 8 of 24

HAVANA Press. You may feel a pleasant burning sensation in the shoulders - usually around 10-15. If you don't have weights then you might want those cans.

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HAMSTRONG Curls. Try and reach 10 with each leg. You can work both legs at the same time if you find it difficult. Don't move too quickly and keep your hips up like a boss.

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12345678's. Back straight, hips forward, legs straight. It's over when you start to lose form. Expect your abs to give out before your arms do. 10-15 should do it.

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Swimmers fly. Light/moderate weights are all you need here. The gentle burning sensation is normal. Do 10-15 or until you can't keep the weights in line with rest of your body.

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THIGHMASTER 5000. Squeeze together with your feet, lifting your sorry butt off the ground each time. 10 reps.

Step 13 of 24

Take a water break for 1 minute.

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Back to work

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BALL Jackknife x 10. Single legs are harder of course. That's more like a ball machete but whatever.

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Ball-wall Negatives. 4-10 each arm. Wide feet, each rep takes 5 seconds. Reset using both arms. Make it harder by lowering the ball and leaning further. Keep the elbow close to your side for each rep.

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Back Flys. Use the cans or light weights. Shoulders and upper back will be on fire. About 12-15 and you'll be toast.

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BURPEE ball wall-ups x10. Chest touches the ball on the ground and the wall. Hardcore: use one leg, lean against a lower part of the wall. Legendary: against a Musk Ox. Prehistoric: use mammoth.

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LEANING CALF RAISES. Push the ball into the wall with each rep. Hold for a second at the top. Do 15 each leg. It should be burning.

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Ball Bounce Sit-ups. Try and absorb the momentum of the ball before you lower it to the ground. Goal is 10-15.

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Wall sits. Do 15 seconds at each of then 4 stations. Return to the easiest position, repeat one more time, then move on. 'Everybody hurts...everybody cries...'

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Alternating raises. 24 total, or twelve each arm. Use light weights.

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If this is your 1st round, take 1 minute rest, then go back to the first exercise. If this is your 2nd, see my guide on stretching.

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Leave a comment if you tried this workout, make a suggestion, ask a question. Also check out my other fitness guides. Cheers.

You're Done

Check out other guides by this author!

Glenn Hole

Calgary, Canada.

twitter.com/glennchole

Welshman living in Canada. Fitness, food, photography. Please come back and comment if you use one of my guides! Instagram @Glennchole

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1 Gym ball and Pump

2 Cans of tomatoes (Roma work best).

2 Light weights (if you're out of tomatoes)

1 Liter Water

Yousef I'm really glad you enjoyed the workout. Feel free to make it harder or easier as needed. Let me know if you need any guidance on how to do that. Eventually I hope to put this and the other workouts into some kind of schedule to follow.

Glenn Hole (author) 11 months ago

Tried this for first time, I was like bambi, but took time to settle into it. Was well impressed and it really worked me out. Need to try it over and over again to really feel the benefits. Looking forward to tryin out new workouts along with this one. Great help, much appreciate and any other help I find is great too

Yousef Asheg 11 months ago

Maybe just diet and patience. You lost 40lbs, so continue in that programme of exercise and diet. If you haven't done it already, you should try using a calorie counter with the ability to determine your calorific needs, record your intake, set weight loss goals and record your workouts and calories burned - There are good ones from livestrong, or dailyburn on the app store. And yeah, this workout is a monster.

Glenn Hole (author) 12 months ago

Thanks for the help, I play a lot of sports that involve a hard cardio workout. But, obviously it's not enough or I'm just inpatient! On top of this workout (which is a harder workout then I expected! Lol) add jogging...? Swimming?

Kyle Davis 12 months ago

You should check out my cardio interval guide. You burn fat by just looking at it.

Glenn Hole (author) 12 months ago

*and congrats on t your weight loss, Kyle!!

Emily Joy 12 months ago

Glenn is right. There is no such thing as spot reduction. Interval cardio blasted me through when I hit a plateau in weight loss. Maybe try switching up your workout more often? I always do my regular exercises - elliptical, free weights, crunches, and weight machine, but I'll do Pilates one day, then an exercise ball workout another day, etc. it's called muscle confusion. But like I said, the interval cardio REALLY made a difference! Good luck! A

Emily Joy 12 months ago

Kyle congratulations on your weight loss. That's one hell of an achievement. Unfortunately, love handles are one of your body's winter stores. They are like little pads of energy to keep you alive. Add an extra cardio or strength training session per week to get extra fat burn. Intensify what you are doing. There could be something you could lose from your diet: sugar in pop, beer, cereals, excess carbs from pasta, potatoes, bread rolls, or excess fat found in creamed up coffees or frappucinos, identify the phantom sources and eliminate them. Go for low or no sugar options, eat more fruit, and go for wholewheat options for bread and pasta. These things take time too. There are no specific exercises that target fat in a specific area of the body. The fat burn happens first all over the body, and then happens in the stores last, (such as the love handles). Good luck.

Glenn Hole (author) 12 months ago

I just lost 40 lbs and can't get rid of my love handles. I know it's hard to do but are there any specific exercises I can do with the ball to target them?

Kyle Davis 12 months ago

Emily, I did it yesterday. Sore this morning.

Glenn Hole (author) 12 months ago

Can't wait to try this one, going to give it a whirl today. Was getting bored with some of my current ball exercises. Excellent guide, as usual!

Emily Joy 12 months ago