Total Body Strength, Balance and Stability
This total body workout targets strength, balance and stability by focusing on both traditional exercises and unilateral moves, which are often more difficult to complete.
Precautions
See your doctor if you have any illnesses, injuries or other medical conditions.
Equipment Needed
Exercise ball, medicine ball, resistance band and various weighted dumbbells
How To
- Warm up with 5-10 minutes of cardio
- Perform the exercises in each superset, alternating each exercise for 3 sets of 16 reps.
- Rest 30-60 seconds between sets.
- For a shorter workout, do 1-2 sets of each block of exercises.
- Modify according to your fitness level and avoid any exercises that cause pain or discomfort
Superset 1: Side Lunges and Side Lunges with Med Ball
Warm up by lunging from side to side, sitting back into the heel and keeping the knee behind the toe. Repeat for 16 reps (1 rep includes both right and left sides) Side to Side Lunge with Med Ball 
Hold a medicine ball or weight (8-10 lbs) and lunge from side to side, taking the medicine ball to the floor during each lunge. Keep your weight in the heels and engage the abs to protect the lower back. Repeat for 16 reps. Repeat Superset 1 for 3 Sets |
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Superset 2: Plie Squats and Leg Press Plie Squat  Hold heavy weights on the upper thighs and take the legs out wide, toes out at about a 45-degree angle. Lower into a squat, keeping your knees in line with the toes. Press into the heels to stand up and repeat for 16 reps. One-Leg Press on Ball 
 Begin in an incline position on the ball, knees bent and holding onto a wall for balance. Straighten the left leg out in front of you, heel on the floor and push through the heel of the right foot to push up on the ball. Lower and repeat for 16 reps on each leg. Repeat Superset 2 for 3 sets |
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Superset 3: Squats and One-Legged Squats Squat Med Ball Squeeze  Squeeze a medicine ball between the knees as you perform 16 ball squats, keeping the weight in the heels. One-Legged Squat  Place an exercise ball behind your lower back against a wall. Lift the left foot a few inches off the ground and lower into a squat. Push through the heel to stand up and repeat for 16 reps on each leg. Add weights for more intensity if desired. Repeat Superset 3 for 3 sets. |
Superset 4: Step Squats and One-Legged Deadlifts Step-Squat with Band  Loop a resistance band under the feet and step sideways into a squat, keeping tension on the band. Step the feet back together as you stand up and repeat for 1 set of 8 steps to the right and 8 steps to the left. One-Leg Deadlift  Take one foot slightly behind you, resting on the toe and hold a heavy weight in both hands. Tip from the hips and keep the back flat as you lower the weight and lift the back leg up until there's a straight line from heal to head. Lower and repeat for 16 reps before switching sides. Repeat Superset 4 for 3 sets. |
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Superset 5: Pullovers and Dumbbell Rows Ball Bridge with Pullover  Lie in a bridge position on a ball holding a heavy weight in both hands. With arms straight (elbows slightly bent), slowly lower the weight over the head, going only as far as your flexibility allows. Squeeze the back to pull the weight up and repeat for 16 reps. Dumbbell Row  Prop left foot on a step and the left hand on the upper thigh for support. Bend over with a heavy weight in the right hand and bend the elbow, rowing the arm up to torso level. Lower and repeat for 16 reps on each arm. Repeat Superset 5 for 3 sets. |
Pushups Perform 3 sets of 16 pushups on the ball or on the floor. |
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Superset 6: Lateral Raise and Rear Delt Raise Bent-arm Lateral Raise  Sit on a ball holding medium weights with the elbows bent. Lift the arms out to the sides, bringing them up to shoulder level while keeping the elbows bent. Lower and repeat for 16 reps. Rear Delt Raise 
Hold a weight in the left hand and bend over, keeping the back flat and the abs in. Keeping a slight bend in the elbow, lift the arm straight up to shoulder level. Lower and repeat for 16 reps on each arm. Repeat Superset 6 for 3 sets. |
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Superset 7: Triceps Pushups and Preacher Curls Triceps Pushups on Ball  Position the ball under the upper thighs and place the hands in a narrow stance on the floor. In a see-saw motion, bend the elbows and lower into a pushup, keeping the body straight. Push back up and repeat for 16 reps. Preacher Curls on Ball  Lean against the ball and hold medium weights with the elbows supported on the ball. Lower the weights down and pull them back up into a curl for 16 reps. Repeat Superset 7 for 3 sets. |
