42-Minute Lower Body Cardio & Fitness Ball Core Workout with Low Impact & Advanced Options


This Move-For-Joy session focuses on lower body and core strength. We do the exercises in a circuit style to get some cardio benefit as well. This is perfect for fat loss and toning. It also keeps you off your wrists if you have any wrist issues. We’ve got high and low impact modifications so whatever your level you can have fun with this Move for Joy session.


Printable Workout

Warm-Up (2x through)

  • Band lateral walks

  • Opposition biceps and triceps with squat with knee strap

Workout Structure: 5 sets of 2 exercises ABAB pattern. 50 seconds of lower body cardio then 25 or 26 reps of ball abs.

  • Side lunges (optional balance)

  • Ball crunches

  • Goblet squats w/bicep curl

  • Side crunches (right set 1, left set 2)

  • Ham string curls

  • Ball bird-dogs

  • Jumping jacks

  • Ball marches

  • 3 pulse squats

  • Ball cobra

  • Running feet

  • Upper torso twists

Cool down: Trigger point with foam roller

Equipment You'll Need

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

  • Fitness ball

  • Knee band

  • Knee strap

  • Ball or foam roller for trigger point


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!


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