Run on time? Do not cancel your workout yet. This full-body routine will help you no matter how busy you are.
If you have a kilometer-long to-do list, sweat sessions are often pushed to the ground. The problem? Skipping exercises can have devastating effects on your physical and mental health. Instead of completely throttling your workout, you should try to maximize the minutes you have with this customizable Swiss ball circuit, developed and demonstrated by Nike champion coach and PyroGirls co-founder Kirsty Godso.
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"No matter how much time you have, you'll feel it," she explains. "It allows you to simultaneously strengthen and extend your muscles, and the use of the Swiss ball, which involves stability work, forces you to really get involved." Even better, you will never use the time (or your absence of it) again as an excuse.
. 1 Swiss Ball Pike
Climb into a high plank with your hands on the ground under your shoulders and feet on ball, shoelaces. When the abdominal muscles are in motion, tilt your chin and lift your hips up, rolling the ball forward until the toes are on top of the ball. For an advanced option: Hold the core, lift your right leg straight up. Lower slowly, move back to the plank.
. 2 Swiss Ball Push-Up
Climb into a high plank with your hands on the ground under your shoulders and feet on the ball, shoelaces. Bend your arms, keep your elbows in the sides, and bring your chest down as far as possible while you remain flat. Back to the high plank.
. 3 One-legged Swiss Ball Squat
Stand about three feet in front of the ball with your hands crossed over your chest. Put the right foot on the ball with shoelaces, tighten the abdominal muscles and bring the shoulders down and back. Bend both knees and pull the knee forward in the line below the hips as you kneel down. Get up again.
. 4 Swiss Ball Hip Lifts
Lie on the ball with bent knees and heels; Palms face down. Ball should be one foot away from the piston. Dig in the ball and lift your hips. Slowly lower your back.
. 5 Swiss Ball Hamstring Curls
Lie with legs open, heels on the ball; Palms face down. Dig your heels into the ball to lift your hips and pull your legs in. Hold the hull, lift up the right leg. Slowly reverse the movement and stretch your legs.
. 6 Swiss Ball Rollout
Climb into a high plank with your hands on the ground under your shoulders and feet on ball, shoelaces. Push the body back and slowly roll back onto the ball until the forearms are as close to the ground as possible and the thighs rest on the ball. Backward movement to return to the high plank. Do not press the buttocks muscles together too much.
. 7 Reverse Leg Lift with Swiss Ball
Lying face down, arms crossed, forehead resting on hands and a ball between feet. Raise your legs and make sure your thighs are not on the floor. Slowly lower your legs back to the floor.
Restore the circulatory system with about 10 seconds transition time between exercises, then restore 2 minutes before repeating
Do 2x for a 15-minute workout; For a 20-minute workout do 3x; Do 4x for a 30-minute workout