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Workout Routine for
Beginners using a Swiss Ball

The workout routine below was designed to help beginners get a quick workout regimen using a simple fitness equipment known as the exercise ball. In addition to the swiss ball, you will need to have access to a pair of dumbbells in order to complete every exercise listed.

The routine consists of a 1-day program in which there are 7 exercises in total. You'll get to exercise the muscle areas located in your legs, back, shoulders, arms, chest and abdominals.

Muscles Targeted by Workout Routine for Beginners

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Workout Routine

Ab #1 | Crunch
2
Sets
25
Reps
  • Upper Abdominals
Back #1 | Hyperextension
3
Sets
10
Reps
  • Hamstrings
  • Buttocks
  • Lower Back
Chest #1 | Push Up on Knees
3
Sets
6
Reps
  • Triceps
  • Front Deltoids
  • Lower Chest
Shoulders #1 | Rear Deltoid Raise
3
Sets
6
Reps
  • Rear Deltoids
  • Trapezius
Thighs #1 | Squat
3
Sets
10
Reps
  • Quadriceps
  • Buttocks
Biceps #1 | Biceps Curl
3
Sets
6
Reps
  • Biceps
  • Inner Forearms
Triceps #1 | Triceps Extension
3
Sets
6
Reps
  • Triceps
  • Inside Forearms

Additional Notes

The exercise where 2 sets of 25 reps is attached means you can usually perform many such repetition. You are advised to perform as many as you can. Combinations of 3 sets of 10 reps will let you develop general muscle strength and combinations of 3 sets of 6 reps will let you develop muscle power and size.

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