logo

Full Body Workout Routine
using a Swiss Ball

The fitness routine below was designed to give every major muscle group in your body a good workout. It uses as its main equipment a swiss ball and you will also need access to dumbbells in order to perform a few of the exercises proposed.

The exercise program consists of 2 different workout days, each containing 7 fitness exercises. Together they will allow you to target the muscles located in your legs, back, shoulders, chest, arms and abdominals.

Muscles Targeted by Full Body Workout Routine

Download the .pdf for this
Workout Routine

--- Day #1 (1/2) ---

Abs #1 | Sit-Up
2
Sets
25
Reps
  • Upper Abdominals
  • Hips
Back #1 | Bridge
3
Sets
10
Reps
  • Buttocks
  • Lower Back
Abs #2 | Side Bend
2
Sets
25
Reps
  • Obliques
Chest #1 | Dumbbell Press on Ball
3
Sets
6
Reps
  • Pectorals
  • Triceps
Shoulders #1 | Rear Deltoid Row and Rotation
3
Sets
6
Reps
  • Rear Deltoids
  • Trapezius
Chest #2 | Push Up with Feet Up
3
Sets
6
Reps
  • Upper Chest
  • Triceps
  • Front Deltoids
Shoulders #2 | Rear Deltoid Raise Lying Sideways
3
Sets
6
Reps
  • Rear Deltoids
  • Trapezius

--- Day #2 (2/2) ---

Thighs #1 | Squat on Wall
3
Sets
10
Reps
  • Quadriceps
  • Buttocks
Calves #1 | Calf Raise
2
Sets
25
Reps
  • Calves
Thighs #2 | Reverse Leg Curl
3
Sets
10
Reps
  • Hamstrings
  • Buttocks
Biceps #1 | Biceps Curl
3
Sets
6
Reps
  • Biceps
  • Inside Forearms
Thighs #3 | Hip Abduction
3
Sets
10
Reps
  • Hips
Triceps #1 | Triceps Extension
3
Sets
6
Reps
  • Triceps
  • Inside Forearms
Forearms #1 | Wrist Curl
2
Sets
25
Reps
  • Inside Forearms

Additional Notes

You'll find that combinations of 2 sets of 25 reps will help you pursue muscle endurance objectives whereas 3 sets of 10 general strength and finally 3 sets of 6 reps muscle power and size. Note that suggestions are made but you remain free to change any combination you wish in order to pursue different objectives.

Back to Top

Copyright © 2011-2012. All rights reserved.