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Balance Ball Workout For Full Body Metabolic Conditioning

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I have a special place in my heart for my balance ball, because it was the very first item I ever bought for my home gym. At that time, I thought it was a simple and gentle piece of equipment, but that was because I had not used one before!

The unstable surface is perfect for beginners and veteran exercisers – there is always something new to be learned from practicing your balance. And my latest challenge with the ball has been figuring out how to do more cardio moves with it, like the exercises we did in this Full Body MetCon.

MetCons (short for Metabolic Conditioning workouts) are an excellent blend of cardio for time and strength, for reps to get a great fat burn in a short amount of time. Traditionally, I do body weight exercises or use a hand weight like dumbbells or kettlebells for MetCons, but this one was all ball – Balance Ball.

Full Body Cardio + Strength MetCon – “I {Heart} My Balance Ball”

Warm Up:

Seated on the ball (40 seconds each, no rest):

  • Windmills
  • Toy Soldiers

Main Workout:

Do each cardio move for 40 seconds and each strength move for 10 reps, repeat the circuit 3x:

  • Hip Rolls (cardio) + Bicycles (strength)
  • V-Reaches (cardio) + Single Leg Squats (strength)
  • Jackrabbits (cardio) + Push Ups (strength)
  • Alley Oops (cardio) + Overhead Deadlifts (strength)
  • Burpees (cardio) + Pikes (strength)

Finisher:

Side Leg Raises (40 seconds on each side, no rest).

Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.

Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.

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