The medicine ball, the exercise ball, and the bench are widely used pieces of equipment because there is a variety of exercises you can do with them to work any part of the body. Whether you consider yourself a workout beginner, or if you’ve been hitting the gym for decades, these items are must haves in your “workout closet.”
Today we’re focusing on a laundry list of exercises that work different parts of the body, while keeping you on your toes – literally. This workout only includes one set of exercises that you’ll perform two times through.
Note that many of these exercises involve sitting on an exercise ball. Sit on this type of ball with both feet firmly placed on the floor, hip-width apart or wider. Keep your back straight and your head aligned with your spine. Maintain this position on the ball throughout each exercise.]
Focus: Biceps, Triceps, Shoulders, Glutes, Core
Time: 45 minutes
Warm Up: Five minutes of cardio
Set (repeated two times)
Toe Taps
- Equipment: Medicine Ball
- Reps: 50 per set
- Tips & Tricks: Focus on tapping the top of the ball with the bottom of the foot to keep the ball in place
Bicep Curls
- Equipment: Exercise Ball; Dumbbells
- Reps: 25 per set
- Weight: Start with 15 lbs. or more; increase weight by 10 lbs. one the second set
- Tips & Tricks: Keep the back straight, bend the arms to meet the shoulders and straighten completely with each repetition
Shoulder Press
- Equipment: Exercise Ball; Dumbbells
- Reps: 25 per set
- Weight: Start with 15 lbs. or more; increase weight by 10 lbs. one the second set
- Tips & Tricks: Keep the back straight; on each repetition, bring arms perpendicular to shoulders (but not lower) before pressing up
Overhead Tricep Extensions
- Equipment: Exercise Ball; Dumbbells
- Reps: 25 per set
- Weight: Start with 15 lbs. or more; increase weight by 10 lbs. one the second set
- Tips & Tricks: Hold a dumbbell with both hands wrapped around the dumbbell handle; keep elbows pointing forward and straight, but not locked
Shoulder Raises
- Equipment: Exercise Ball; Dumbbells
- Reps: 20 per set
- Weight: Start with a manageable weight for the first set; increase weight by 5 lbs. on the second set
- Tips & Tricks: Keep the arms straight out to your sides as you slowly lift and lower the weights (do not lift more than a foot up)
Full Sit Ups With Ball
- Equipment: Exercise Ball
- Reps: 20 per set
- Tips & Tricks: Lie flat on your back; bend the knees and place the legs over the ball; extend arms to touch the toes as you roll up
Fire Hydrants
- Equipment: Bench
- Reps: 20 per side
- Tips & Tricks: Position yourself on your hands and knees on the bench; lift one leg straight out to the side and back down, keeping the knee bent; do not allow the leg to extend past the hip
Side Leg Kicks
- Equipment: Bench
- Reps: 20 per side
- Tips & Tricks: Position yourself on your hands and knees on the bench; lift on leg straight out to the side and kick forward, keeping the leg straight
Back Leg Kicks
- Equipment: Bench
- Reps: 20 per side
- Tips & Tricks: Position yourself on your hands and knees on the bench; kick one leg straight out behind you and slowly bring forward
Backwards Lunges with Press
- Equipment: Dumbbells
- Reps: 25 per set
- Tips & Tricks: Lunge backwards while simultaneously pressing upwards; be sure to keep the back knee two inches off the floor as you lunge
This is a great workout to focus on your arms and the glutes, and finish with an exercise that puts focus on both.
Looking for more? Want to get access to over 6,000 workouts like this? Book an appointment with Body By Fadi today and discover what all the program has to offer.
