Xtreme Strength Ball Workout

Gin Miller
Year Released: 2001

Categories: Balance/Medicine/Mini/Stability Ball, Total Body Workouts


This is only my 2nd stability ball workout video. I've been using The Flexaball Workout for over a year (maybe 2 now, I can't remember) and have been doing other isometric trunk stabilization exercises as well.

What you will need: 1 hour, a Step (not for stepping but for a bench), wrist/hand weights, leg weights (for just below the knees), light to medium dumbbells and a stability ball. Gin uses a Flexaball Pro which is like the regular Flexaball but it has these cow-like udders on it (I'll leave the cracks on this to someone else :^D) I use a regular Flexaball which works just fine.

This is the breakdown: (approximately)

4 mins - Instruction
8 mins - Warmup
15 mins - Strength Circuit Segment 1 (squats, pushups on the ball (killer), rear hip extensions, lat rolls/rows, pullovers, abs and obliques and some great stretches throughout).
15 mins - Strength Circuit Segment 2 (ab/adductors, lateral flexion, side lying overhead pullovers, external rotation, concentration curls, hamstring curls, flyes and more great stretches throughout).
15 mins - Strength Circuit Segment 3 (abs and obliques, ab/adductors, lateral flexion, side lying overhead pullovers, external rotation, concentration curls, rear flyes, tricep dips and even more great stretches throughout).
4 1/2 mins - Cool down/Stretch

I really love this workout. It keeps moving. I really wouldn't recommend trying to start with this one though if you have never done any stability ball work. Start with The Flexaball Workout. This one just wasn't made for beginners. I think that this would be very frustrating for a beginner just trying to keep themselves stabilized and ending up missing the workout - it moves along, or not having learned the correct positioning and hurting themselves. There are so many ways to make it more intense or less depending on what your stabilty ability is (but you do need to aready have some stability ability) :^D

The set is a bunch of different colored Flexaball Pros stacked around. It is led by Gin. There is 1 person showing modifications and she looks like she is having a really hard time at some points. Gin, of course, makes it all look so easy (especially the pushups which have got to be the hardest thing I have ever tried). My problem (not the workout's fault, just my floor) - I have wood floors and get very frustrated during the lateral flexion exercises because I can't get a grip on the floor and end up sliding around a lot. If you like Gin and like stability ball workouts, this has got to be as good as it gets.

Instructor Comments:
Gin is my favorite. Her humor is so much like mine, I love it. She goes from serious straight forward instruction to popping off something funny and then right back to work. She makes you feel like you're right there with her. She's the best!

Rebecca Campbell

11/27/1998