How it works
Do exercises in order for 45 seconds, taking a five-second break between moves.
1. Wall Ball Squat Stand with stability ball against a wall behind back, feet hip distance. Squat down, rolling ball down wall. Roll ball back up.
2. Knee Tuck
Begin in pushup position, feet on ball, and hands on floor under shoulders. Pull ball toward chest, keeping abs tight; roll back to start.
3. Lunge Twist
Hold ball with arms extended. Lunge forward with left leg, bending both knees 90 degrees; rotate torso and ball toward left. Step back to start and repeat on opposite side.
4. Pulse Pop Squat
Hold ball overhead, arms extended. Jump feet wide out to sides while squatting down. Pulse down twice with two small hops, then jump feet together and stand up. Continue, keeping ball overhead throughout.
5. Ball Handoff
Lie faceup on floor, holding ball overhead. Pass ball to legs. While holding ball, bring legs toward floor while reaching arms overhead. Repeat, passing ball from legs to hands. Continue passing ball off.
6. Hamstring Ball Curl
Lie faceup on floor, heels on ball. Lift hips into a bridge. Pull ball toward body, using hamstrings. Straighten legs; repeat.