25-Minute Upper Body Strength & Core Fitness Ball Workout


This Move-For-Joy session is a great one for any level. You can make it as hard or easy as you want it. It’s also a great option if you have a hurt foot and can’t stand or jump. You’ll get an excellent core workout and toning for your upper body and arms.


Printable Workout

Workout Structure: 30 second cardio, then 6 exercises based on reps


  • Jumping Jacks

  • 25 Ball Crunches

  • 12 Stability Ball Chest Press

  • 12 Stability Ball Bicep Curls

  • 12 Stability Ball Reverse Flys

  • 12 Stability Ball Cobras

  • 10 Ball Push-Ups

Rest 1 minute


  • Butt Kickers

  • 12 Shoulder Press On Stability Ball (wide round 1, Arnold round 2)

  • 26 Stability Ball Bird Dogs

  • Stability Ball Lat Lifts x2 R & L

  • 12 Skull Crushers On Ball

  • Rows On Stability Ball (wide round 1, narrow round 2)

Equipment You'll Need

(Click Here to see my equipment recommendation & get your own)

  • Fitness Ball

  • Dumbells


Make it Playful With Music

Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.


Move For Joy Suggestions

  • Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.

  • Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting. 

  • Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!


Just finished your workout? Share it on social media.