When you have a mile-long to-do list, sweat sessions in many cases are pushed towards the bottom. The problem? Skipping exercise can ruin your physical and mental health. Instead of ditching your workout completely, try maximizing the minutes you do have with this particular customizable Swiss ball-based circuit developed and demoed by Nike master trainer and PyroGirls co-founder Kirsty Godso.
“No matter how much time you have, you are going to feel it,” she explains. “It enables you to strengthen and lengthen parts of your muscles at the same time, and also the utilisation of the Swiss ball, which includes stability work, forces you to really be engaged.” Even better, you’ll never use time (or your lack thereof) as an excuse again.
1. Swiss Ball Pike
Get right into a high plank with hands on floor under shoulders and feet on ball, laces down. With abs engaged, tuck chin and lift hips up, rolling ball forward until toes are on top of ball. For an advanced option: Keeping core tight, raise right leg upright. Slowly lower down, reversing motion to the plank.
2. Swiss Ball Push-Up
Get right into a high plank with hands on floor under shoulders and feet on ball, laces down. Bend arms, keeping elbows tucked into sides, and lower chest down so far as possible while keeping back flat. Break the rules as much as high plank.
3. Single Leg Swiss Ball Squat
Stand around three feet before ball with hands clasped before chest. Place right foot on ball with laces down, tighten abs, and produce shoulders down and back. Bend both knees, drawing back knee forward in line under hip as you squat down. Rise look out onto standing.
4. Swiss Ball Hip Lifts
Lie face-up with knees bent and heels on ball; palms facedown. Ball ought to be a foot from butt. Dig heels into ball and lift hips. Slowly lower back down.
5. Swiss Ball Hamstring Curls
Lie face-up with legs straight, heels on ball; palms facedown. Dig heels into ball to lift hips, and draw legs in. Keeping core tight, lift right advantage. Slowly reverse motion and straighten legs.
6. Swiss Ball Rollout
Get right into a high plank with hands on floor under shoulders and feet on ball, laces down. Push body back, slowly rolling back on ball until forearms are as near to ground as you possibly can and thighs are sitting on ball. Reverse motion to return to high plank. Don’t overly squeeze glutes.
7. Reverse Leg Lift with Swiss Ball
Lie facedown with arms folded, forehead resting on hands, and a ball between feet. Lift legs up, making sure thighs are off ground. Slowly lower legs down again to the floor.
Do full circuit with approx. 10-second transition time between exercises, then recover for 2 min before repeating.
For a 15 min workout do 2x; For any 20 min workout do 3x; For a 30 min workout do 4x
