Stability Workout (Cardio and Core)

Stability workouts are one of my favorite ways to challenge my body! The key to this stability workout is the use of a Swiss ball!

I have had such a great time getting my lunch workouts in this week after taking last week off. It’s funny how taking a week off can make you look forward to workouts and have a renewed enthusiasm for HIIT! I think that has something to do with all the steady state cardio I did last week. Or maybe I just like being done with cardio in 15 minutes. Probably the latter! See I always smile when it’s over!

My absolute favorite workout from this week was this stability workout. Holy core work. It’s a sneaky ab workout and I love that.

My body and overall fitness level has benefited so much with balance and stability work. This is part of the reason I love yoga so much! These workouts take me out of my normal comfort zone and force me to slow down and focus on my form, technique and balance! That is the key to getting the most out of this stability workout as well! You should be sure you are stable and balanced before performing any additional movements.

Realizing that not everyone will be comfortable doing this workout as a HIIT, I’ve included the same workout with two options: HIIT or AMRAP (As Many Rounds As Possible). I wrote this workout as a HIIT; however, I encourage you to do what you are comfortable with! Either way you will be scorching calories and building core strength! I promise your legs, abs and chest will be screaming at you by the end!

Stability Workout Tips

• Try all of the stability moves to make sure you are comfortable performing them before you start. Once you feel comfortable, you can decide which workout to do.
• If you find the balancing is too much or you don’t have a stability ball, this stability workout would still be killer without the stability ball.  Just swap out the moves on the ball with regular lunges and push-ups!
• Also you will notice that the workout suggests using weights. All I did was hold the weights at my sides to add some resistance to the lunge. This is certainly not necessary and if it’s not comfortable or you are a beginner, skip the weights and focus on form!
• When doing the lunges on the stability ball, the foot on the ball should be resting so the laces of your sneaker are resting on the ball. The front leg should be pointed straight ahead and you should find a place to focus your gaze so you are less unstable. Looking around or watching yourself in the mirror is a guaranteed to make you unsteady!
• When doing push-ups on the ball, the more of your legs on the ball, the easier these are! I did these holding the weights in my hand, but that is not necessary!
• Butt kicks – you should really work to kick your booty every time. This is the cardio part so go as fast as you can!
• Lying toe touches with weight – lying on your back, feet straight up in the air, legs straight. Reach your fingers towards your toes (keeping the legs straight if possible). If holding a dumbbell, reach it towards the toes as you crunch up!

What about you?

• Do you regularly incorporate stability work into your routine?
• What is your favorite move  to perform on the Swiss ball?
• Any fun weekend plans? I’m teaching spin and having lunch with a friend Saturday afternoon. I can’t wait!

Samantha Rowland has been in the fitness industry for more than 10 years. She is a certified NASM Personal Trainer, Group Fitness Instructor, Precision Nutrition Coach and Fitness Chef. Samantha has a wide range of experience in the fitness industry including running her own healthy catering company and owning and operating her own women-focus fitness center in Austin, Texas. Today, Samantha is an online health coach and focuses on inspiring everyone she can to live a healthy and happy life!