30 min Dumbbell and Physioball Stability & Endurance Strength with Core Burst (93)

30 min Dumbbell and Physioball Stability & Endurance Strength with Core Burst

Balance, stability and longevity are yours with this total body dumbbell and physioball workout! Falling is large cause of injury and loss of independence as we get older, thus it is critical to our health and well being to maintain balance! Moreover, it helps us build muscle safely! This workout doesn’t require dumbbells or a physioball as modifications are provided, but adding them in will take this workout to another level! The workout begins with 4 exercises targeting your back, legs and chest for 75 second work intervals and 20 second rests. Then, a core burst is incorporated with compound movements that engage our core and stabilizing muscles while we recover for round 2. You should aim for 12-16 repetitions throughout the workout using a weight that is challenging without causing you to break form. 2 round through is all you need to feel challenged and improve your stability strength for long term muscle gain and health!


Warm-Up is not included in the video, please do YOUR PERSONAL warm-up! If time allows, start with your releases and stretches, then move into the activation warm-up as taught! If you are in a time crunch go through the activation exercises and proceed into the workout!

1 min Intro then:
Workout: 75 on/20 off 2x Thru
Physioball Alternating Row
Single Leg Deadlift R
Physioball Alternating Chest Press
Single Leg Deadlift L

Core Burst Recovery 75 on/20 off
Lateral Lunge SA Hammer Curl Close Press R/L
Physioball Glute Bridge Crunch
Physioball “YTI”


Cooldown and Stretch