Body Weight Stability Workout

Hi everyone,

This workout is all body weight, EXCEPT 1 exercise (the pulling exercise), were I use my Kettlebells. For the Bent Over Row, you can substitute the Kettlebells with Dumbbells or a sandbag, and perform the exercise in exactly the same way.

This is a great workout for stability, balance and cardio, you legs will be on fire. It is difficult in a different way that my usual workouts. Fun and challenging!

You also need a bench or chair +/- a stability ball. Don’t worry if you don’t have this equipment, because I show you some alternatives to do instead.

I am heading to London today, so this is going to be a quick breakdown:

Advanced Workout Breakdown – starts @ 01:15 after my speel

Set your Gymboss Interval Timer for 18 cycles of 15 seconds rest and 45 seconds effort. Complete 3 rounds of the following 6 exercises. My numbers are in  brackets:

1. Two-Sumo Jump Burpees (10, 8, 8)
2. Stability Ball Bulgarian Squat (right) (11, 9, 8 )
3. Stability Ball Bulgarian Squat (left) (10, 9, 9)
4. Stability Ball Jacknife + Push Up Combo (12, 12.5, 12)
5. Double Kettlebell Bent Over Row (2x16kg) (14, 12, 12)
6. Evil Jumps (14, 13, 11)

This was a fun workout today. Not as challenging for strength, but definitely balance, stability and co-ordination. The Bulgarian squats were tough and my legs were on fire.

Intermediate Workout Breakdown - Starts @ 04:20

Set your timer for at least 20 seconds rest 40 effort and either complete 18 cycles in a row, or 3 x 6 separate cycles with a longer recover between rounds. Or do 3 separate rounds with more intense intervals, like 15/45. Here are some modifications.

1. Two-Sumo Jump Burpee (minus Push Up)
2. Bulgarian Squat from chair or bench (right)
3. Bulgarian Squat from chair or bench (left)
4. Stability Ball Jacknife (only)
5. Kettlebell Bent Over Alternating Row
6. Dynamic Squats

Remember you can mix and match between levels depending on you equipment and ability, as this may differ for each exercise.

Beginner Workout Breakdown – Starts @ 05:12

Either set your timer for 30/30 with no breaks between, rounds, or 20/40 with longer breaks between rounds, or the set reps below.

1. Two-Squat Burpee (no push up, no jump) x 8 reps
2. Reverse Lunge (right) x 12 – 15 reps
3. Reverse Lunge (left) x 12 – 15 reps
4. Lying Leg Raises (from horizontal or vertical depending on your core strength) x 12 – 15 reps
5. Alternating Bent Over Row x 20 reps (total) /  Bent Over Row (depending on equipment) x 12 – 15 reps (total)
6. Jumping Jacks x 30 reps

I realise this layout seems rushed, but I hope it is clear enough. Give it a try and let me know how you fared

Cheers

Marianne