Full Body Workout Routine
using a Swiss Ball
The fitness routine below was designed to give every major muscle group in your body a good workout.
It uses as its main equipment a swiss ball and you will also need access to dumbbells in order to perform a few of the exercises proposed.
The exercise program consists of 2 different workout days, each containing 7 fitness exercises.
Together they will allow you to target the muscles located in your legs, back, shoulders, chest, arms and abdominals.
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Workout Routine
--- Day #1 (1/2) ---
| Abs #1 | Sit-Up | |||
|---|---|---|---|
 |
2 Sets |
25 Reps |
|
| Back #1 | Bridge | |||
 |
3 Sets |
10 Reps |
|
| Abs #2 | Side Bend | |||
 |
2 Sets |
25 Reps |
|
| Chest #1 | Dumbbell Press on Ball | |||
 |
3 Sets |
6 Reps |
|
| Shoulders #1 | Rear Deltoid Row and Rotation | |||
 |
3 Sets |
6 Reps |
|
| Chest #2 | Push Up with Feet Up | |||
 |
3 Sets |
6 Reps |
|
| Shoulders #2 | Rear Deltoid Raise Lying Sideways | |||
 |
3 Sets |
6 Reps |
|
--- Day #2 (2/2) ---
| Thighs #1 | Squat on Wall | |||
|---|---|---|---|
 |
3 Sets |
10 Reps |
|
| Calves #1 | Calf Raise | |||
 |
2 Sets |
25 Reps |
|
| Thighs #2 | Reverse Leg Curl | |||
 |
3 Sets |
10 Reps |
|
| Biceps #1 | Biceps Curl | |||
 |
3 Sets |
6 Reps |
|
| Thighs #3 | Hip Abduction | |||
 |
3 Sets |
10 Reps |
|
| Triceps #1 | Triceps Extension | |||
 |
3 Sets |
6 Reps |
|
| Forearms #1 | Wrist Curl | |||
 |
2 Sets |
25 Reps |
|
Additional Notes
You'll find that combinations of 2 sets of 25 reps will help you pursue muscle endurance objectives whereas 3 sets of 10 general strength and finally 3 sets of 6 reps muscle power and size.
Note that suggestions are made but you remain free to change any combination you wish in order to pursue different objectives.
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