• Menu
  • Skip to primary navigation
  • Skip to secondary navigation
  • Skip to main content
  • Skip to primary sidebar

Di Hickman

discover how to live your yoga, and love life

  • Home
  • Blog
  • About
    • My Yoga Journey
    • About Me
  • Virtual Yoga Classes
  • Connect
    • Press
      • Media Kit
  • Resources
    • Sign up
    • Privacy Policy & Disclosure
  • My Yoga Journey
  • Connect
  • Privacy Policy & Disclosure
  • Home
  • Blog
  • About
    • My Yoga Journey
    • About Me
  • Virtual Yoga Classes
  • Connect
    • Press
      • Media Kit
  • Resources
    • Sign up
    • Privacy Policy & Disclosure

15 minute beach ball workout

July 2, 2014 //  by Di Hickman//  Leave a Comment

15 minute beach ball workout 20140702 thumbnail

WORKOUT WEDNESDAY! I wasn’t 100% sure I’d get a video done this week as we’re having work done on the garden which means I get less time outside but I guess the workmen left early Tuesday to watch the USA football World Cup game so I got out in the blistering heat to get a workout video done 😉  This weeks workout has a piece of equipment, a beach ball but can be done without it. This beach ball was found at the dollar store, yep fun addition to a workout for just $1!

The workout has 45 seconds of work followed by 15 seconds of rest, 5 exercises, and 3 rounds/sets of work for a total of 15 minutes! As always if you have longer then workout longer! Just repeat till you run out of time. Remember if you want to get the videos straight away subscribe to my youtube channel!  The full video is below:

Workout Breakdown:

The first exercise is Squats with Around the World beach ball arms. Start in a standing position, then squat down, hold the squat whilst circling the arms around clockwise. When arms complete the circle, stand up returning to starting position. Repeat with the arms circling anti-clockwise.

15 minute beach ball workout 20140702 squat

Now we’ve mobilized the shoulders and strengthened the legs, lets move onto the upper body with Rolling Push Up. Start in a push up position with one hand under the ball, perform a push up (knees or toes) then roll the ball to the other hand and repeat.

15 minute beach ball workout 20140702 push up

Next up is one move we do twice, just switching sides later, it’s the Double Leg Raise or V-Up, your choice of intensity. Place the ball between the ankles, lie on one side and lift the legs. Squeeze the ball between the legs. For the V-Up lift the upper body to meet the lower body.

15 minute beach ball workout 20140702 v-up

Penultimate move is a Ball Transfer. Lying down on your back, legs across the floor, arms overhead holding ball in the hands. Crunch up whilst lifting the legs over the hips, place the ball between the ankles and extend arms and legs out. Crunch in again and grab the ball between the hands returning to the start position.

15 minute beach ball workout 20140702 transfer

Finish with the Double Leg Lift or V-Up to the opposite side.

And that’s this weeks workout! 15 minutes but it’s all you need! Let me know your thoughts in the comments!

 

Previous Post: « 10 minute HIIT workout
Next Post: The Color Run Los Angeles Review + Race Giveaway »

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

reduce clutter and gain focus - wundermax padfolio

Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

RECENT POSTS

Reclined Pigeon Pose Modifications for beginners
Yoga block balance exercises for strength & stability
Supporting wrists in downward dog – Quick Fixes for pain relief
How to lay on your side without hurting your shoulder or neck
Yoga Hip Flexor Strengthening for Beginners
Gentle somatic yoga hip openers for beginners

  • Email
  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • RSS
  • Twitter
  • YouTube

© Di HIckman 2020. Unauthorized use and/or distribution of this material without expressed written permission from this blog’s author is strictly prohibited. You may use an excerpt, link, and/or photo ONLY if full and clear credit is given to Di Hickman with appropriate and specific direction to the original content.

  • My Yoga Journey
  • Connect
  • Privacy Policy & Disclosure

Copyright © 2023 Di Hickman · All Rights Reserved · Powered by Mai Theme