30-Minute Workout Routine
using a Swiss Ball
The workout routine below was developed to provide people that can't spend hours at the gym with a fast yet effective all around fitness program.
It can be used on a continuous basis or when time is running short and you don't have time to perform your regularly scheduled fitness routine.
The program consists of a quick 1-day, 5-exercises routine that will target most major muscle groups.
Together, these exercises will seek input from your thighs and buttocks, shoulders, chest, abs, triceps and back muscles.
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Workout Routine
| Ab #1 | Crunch | |||
|---|---|---|---|
 |
2 Sets |
25 Reps |
|
| Back #1 | Bridge | |||
 |
3 Sets |
10 Reps |
|
| Chest #1 | Push Up with Feet Up | |||
 |
3 Sets |
6 Reps |
|
| Shoulders #1 | Rear Deltoid Row and Rotation | |||
 |
3 Sets |
6 Reps |
|
| Thighs #1 | Squat against the Wall | |||
 |
3 Sets |
6 Reps |
|
Additional Notes
The guidelines regarding the numbers of sets and reps are provided as a starting points.
You should feel free to adjust according to the time available to you or to specific objectives being pursued.
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