Workout Routine for
Beginners using a Swiss Ball
The workout routine below was designed to help beginners get a quick workout regimen using a simple fitness equipment known as the exercise ball.
In addition to the swiss ball, you will need to have access to a pair of dumbbells in order to complete every exercise listed.
The routine consists of a 1-day program in which there are 7 exercises in total.
You'll get to exercise the muscle areas located in your legs, back, shoulders, arms, chest and abdominals.
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Workout Routine
| Ab #1 | Crunch | |||
|---|---|---|---|
 |
2 Sets |
25 Reps |
|
| Back #1 | Hyperextension | |||
 |
3 Sets |
10 Reps |
|
| Chest #1 | Push Up on Knees | |||
 |
3 Sets |
6 Reps |
|
| Shoulders #1 | Rear Deltoid Raise | |||
 |
3 Sets |
6 Reps |
|
| Thighs #1 | Squat | |||
 |
3 Sets |
10 Reps |
|
| Biceps #1 | Biceps Curl | |||
 |
3 Sets |
6 Reps |
|
| Triceps #1 | Triceps Extension | |||
 |
3 Sets |
6 Reps |
|
Additional Notes
The exercise where 2 sets of 25 reps is attached means you can usually perform many such repetition. You are advised to perform as many as you can.
Combinations of 3 sets of 10 reps will let you develop general muscle strength and combinations of 3 sets of 6 reps will let you develop muscle power and size.
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