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*Do each exercise back to back without stopping. When completed rest for a full 3 minutes and repeat 1-2 times.. Have fun!!


01. Upright Row

02. DB Bent-Over Row

03. Incline Push-Up

04. Triceps Push-Up

05. Stability Ball Squeeze
Hold for 10 seconds and repeat 10x

06. Seated Shoulder Press

07. Stability Ball Leg Extension 

08. Stability Ball Knee Raise 

09. Stability Ball Side Bend

10. Stability Ball Front Crunch

11. Stability Ball Squat

12. Stability Ball Standing Hamstring Curl

13. Side-Lying Leg Raise + 14. Inner Thigh Raise 
10x/leg + 10x/leg


Join the discussion 4 Comments

  • Pam says:

    Hi, I’m curious about a few of the exercises mentioned and how to do them. For instance, what’s a stability ball knee raise, or a stability ball standing hamstring curl? And a stability ball leg extension? Do you use bands? I tried to look up the exercises on your site but to no avail. Any help?

    • Kerrie says:

      So glad you asked. I was wondering the same thing. Looking forward to the response.

      • Julie says:

        I was wondering the same thing about a few of these exercises. I am not sure about the following exercises:
        Stability Ball Squeeze, Stability Ball Leg Extension, Stability Ball Knee Raise, Stability Ball Side Bend, Stability Ball Squat (is this against the wall?), Stability Ball Standing Hamstring Curl. I look forward to a response!

        • Anna says:

          Hi Ladies,
          Stability ball squeeze – lay on your back and place the stability ball between your legs (at your knees, with your knees bent) and squeeze your legs together in little pulses working your inner thighs.

          Stability ball leg extension – lay on your stomach on the stability ball, while keeping your legs straight extend them up (working your glutes, and lower back)

          Stability ball knee raise –

          Stability ball side bend –

          Stability ball squat – yes, have the ball against the wall, your lower back pressed up against the ball and squat like that.

          Stability ball standing hamstring curl – place the stability ball against the wall, hold it against the wall with your foot, knee bent (back turned to the wall) and try to mimic the movement of a machine standing hamstring curl. Place a chair in front of you to hold on to if needed.
          All the best!
          Anna, CPT, FF Specialist

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