You probably think of the stability ball as a tool for core strengthening and, yes, it is a killer modality for that aim. However, there are other ways to use the ball you might not have thought of, such as these moves that work your legs 360 degrees around as well as your glutes and hips. Arranged in a metcon circuit, these exercises become a fat-burning workout, bar none.
Warm up with some light cardio and dynamic stretches such as leg swings, toe touches, high knees and butt kicks. Next, do two sets of rolling lunges per leg without weights to warm up, then get into the workout: Perform five sets of rolling lunges using incrementally heavier dumbbells to push your strength limits, add lean muscle and exhaust your glycogen stores while also training your balance and proprioception. Keep your rest to no more than 30 to 60 seconds between sets to recover just slightly, pushing your metabolic threshold.
Next come two supersets using high reps and short rest periods to elevate your heart rate and kick your burn into high gear. These are programmed as bodyweight moves, but if you want to make the workout more intense or strength oriented, add dumbbells or plates to the exercises. Follow up with some static mobility work such as figure-4 stretches and runner’s lunges.
Stability-Ball Metcon Workout
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