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!