Gym Limitations Workouts – Exercise Ball, 10 Minute, Upper Body
If you’re looking for a quick and effective upper body workout that you can do at the gym or at home with an exercise ball, then this 10-minute workout is perfect for you. This workout targets all of the major muscle groups in your upper body, including your chest, shoulders, back, and arms.
Warm-up
Start your workout with a warm-up to get your blood flowing and your muscles loose. Here is a simple warm-up routine that you can do anywhere:
- Jumping Jacks – 30 seconds
- Sun Salutations – 30 seconds
- Exercise Ball, Side-to-Side Trunk Rotations – 30 seconds
- Exercise Ball, Reverse Lunge w/ Ball Raise – 30 seconds
Workout
After the warm up, perform each WORKOUT moves for 40 seconds, resting 20 seconds between moves. These moves will be performed consecutively for a 10 minute workout. If time allows, repeat the WORKOUT once or twice for a 20 or 30 minute burn!
- Exercise Ball Pushups
- Negative Pushups
- Exercise Ball Tricep Dips
- Close Grip Pushups
- Exercise Ball T & Y Shoulder Extensions
- Pike Pushups
- Exercise Ball Plank, Knee to Elbow
- Plank, Knee to Elbow
- Exercise Ball T Pushups
- Plank, Reach Through + T Pushup
Cool-down
After you finish your workout, it’s important to cool down to help your body recover. Spend 3-5 minutes doing static stretches, such as holding a hamstring stretch or a calf stretch.
Tips
- Be sure to breathe deeply and evenly throughout your workout.
- Focus on maintaining proper form to prevent injury.
- Listen to your body and rest when you need to.
- Drink plenty of water before, during, and after your workout.
Other Exercise Ball Workouts:
If you’re looking for a longer or more total body exercise ball workout, we also have a 15-minute exercise ball workout available on our website. This workout targets all of the major muscle groups, and it’s sure to get your heart rate up.
Exercise Ball 10 minutes
After the warm up, perform each WORKOUT moves for 40 seconds, resting 20 seconds between moves. These moves will be performed consecutively for a 10 minute workout. If time allows, repeat the WORKOUT for a 30 minute burn!
WARMUP
Jumping Jacks – 30 seconds
Sun Salutations – 30 seconds
Exercise Ball, Side-to-Side Trunk Rotations – 30 seconds
Exercise Ball, Reverse Lunge w/ Ball Raise – 30 seconds
WORKOUT
Exercise Ball Pushups
Negative Pushups
Exercise Ball Tricep Dips
Close Grip Pushups
Exercise Ball T & Y Shoulder Extensions
Pike Pushups
Exercise Ball Plank, Knee to Elbow
Plank, Knee to Elbow
Exercise Ball T Pushups
Plank, Reach Through + T Pushup
