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Tuesday, September 17, 2013

Tabata Tuesday - Stability Ball Workout

It's our favorite day of the week again! Why? Well, because we are crazy about Tabata, and we give away FREE Tabata workouts right here. Yep, it's your lucky day! (If you haven't learned about why Tabata is the workout I recommend as a certified personal trainer, read all about it here.)

Today we are mixing it up by adding in a stability ball. Why? Because stability balls challenge your core in every way you use them. Who doesn't want flatter, stronger abs? Get ready to sweat, feel muscles you haven't felt in a long time, and get an awesome workout! (If you don't have one, that is fine. Just do the workout without it.)

Work hard during each 20 second burst and enjoy the rests in between. Make sure you are giving it 100% to see the best results! Do this workout 3 times this week, every other day, and then I will give you a new workout next week to keep your body guessing and the fat flying off!

Tabata 1

This is an interval workout that consists of hard work for 20 seconds and then 10 seconds of rest directly following that. You repeat that pattern for 8 sets. That is one round. You can choose to do as many or as few rounds as you would like. This workout contains 5 rounds. Do as many as you can and challenge yourself to finish them all!

Round 1 -  Ball Squat Jumping Jacks - 20 seconds on, 10 seconds rest - 8 X

 Start in a standing position holding ball in front of your chest.  Jump feet out to sides as you bend knees into a squat position and lift ball overhead. Jump feet together and back to first position. Repeat.

Round 2 -  Stability Ball Pushups  - 20 seconds on, 10 seconds rest - 8 X

Start with feet, ankles, shins or knees on ball. (Easiest is knees on ball, hardest is toes on ball) Bend elbows to come down low, elbows bend to sides. Exhale and pushup.

Round 3 -  Shuffle and Swing - 20 seconds on, 10 seconds rest - 8 X

Start in a squat position. Shuffle feet fast to one side of the room and swing ball to one side of your body. Shuffle in the opposite direction and swing ball to other side of your body.

Round 4 -  In and Out Warrior 3- 20 seconds on, 10 seconds rest - 8 X

 From a standing position, bend forward and lift right leg up, keeping a bend in the knee. Hold for a second. Then, extend right knee out completely as you push ball overhead. On the next set, switch legs.*Tip: To make this easier, keep back foot on floor and just move arms.

Round 5 -  Stationary Lunge Jumps - 20 seconds on, 10 seconds rest - 8 X

Start in a lunge position. holding ball overhead. Keeping ball overhead, jump both feet off the floor and up in the air. Repeat and switch legs on the next set. *To make it easier, take out the jump and just move up and down in lunge position.

That is it! Rock this workout, and you are going to feel amazing! Remember, do this 3 times a week to get in awesome shape and join me next week for another great Tabata workout!
*Feel free to ask any questions. Also, please remember to consult your doctor before beginning exercise. I am obviously not responsible for any injuries or accidents that happen during or after this workout. Be safe and be healthy!*


  1. This is great love Tabata, and the stability ball. Followed you here from Natural Living Link Up. Pinning to my fitness board, I have the Tabata timer, but it would be great if you could make a video, would so follow you on YouTube, thanks.

    1. That is a great suggestion, Joyce, and I will seriously consider it! Thanks!


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