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30-Minute Workout Routine
using a Swiss Ball

The workout routine below was developed to provide people that can't spend hours at the gym with a fast yet effective all around fitness program. It can be used on a continuous basis or when time is running short and you don't have time to perform your regularly scheduled fitness routine.

The program consists of a quick 1-day, 5-exercises routine that will target most major muscle groups. Together, these exercises will seek input from your thighs and buttocks, shoulders, chest, abs, triceps and back muscles.

Muscles Targeted by 30 Minutes Workout Routine

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Workout Routine

Ab #1 | Crunch
2
Sets
25
Reps
  • Upper Abdominals
Back #1 | Bridge
3
Sets
10
Reps
  • Buttocks
  • Lower Back
Chest #1 | Push Up with Feet Up
3
Sets
6
Reps
  • Triceps
  • Front Deltoids
  • Upper Chest
Shoulders #1 | Rear Deltoid Row and Rotation
3
Sets
6
Reps
  • Rear Deltoids
  • Trapezius
Thighs #1 | Squat against the Wall
3
Sets
6
Reps
  • Buttocks
  • Quadriceps

Additional Notes

The guidelines regarding the numbers of sets and reps are provided as a starting points. You should feel free to adjust according to the time available to you or to specific objectives being pursued.

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