You can workout with a ball whether you are in a field, on the court, or on the beach. Grab a volleyball, basketball or football for an effective and fun workout session.
Before you start, make sure you warm up. You can jog on the spot, star jump ten times, jog with high knees, or jog for thirty seconds on the spot.
Variation of lunges
Hold the ball near your chest with your hands. Lunge forward with your left leg and extend your arms. Twist at the waist and bring your arms to the front. Repeat with the opposite leg. You can hold it close to your chest if the ball is too heavy.
Rolling press-up
Enter the press-up position with your left hand on the floor and the right one on the ball. Tighten your abs and body as you lower your chest and bend your elbows. Push to starting position. Repeat with your left hand after rolling the ball across.
Overhead squat
Hold the ball using both hands above your head with legs slightly apart. Extend your arms fully and squat keeping your ball above your arms and head. It works on your arms, shoulders, back, quads, and glutes.
Single leg hip bridge
Bend your knees and lie flat on the ground with your arms at your side. Place your right foot on your ball and straighten it to point the legs upwards. Push your left foot and hip off the floor and go back to the floor. The exercise strengthens your glutes and thighs.
