Cathe Live Review: Total Body Stability Ball (#248)
Total Body Stability Ball is metabolic strength workout that uses a stability ball and light weights to work the whole body. This was a very different routine than Cathe’s usual total body workouts and had a real cardio factor even though it is only strength work (there are a few squat jumps with the ball but that is all the real cardio). The workout moves quickly and the use of the ball really keeps the heart rate up, as well as burning out the shoulders. My shoulders were already starting to protest during the warm-up from holding it over head so much!
All of the moves are fairly high rep and are done at a faster pace than usual so although Cathe uses very light weights, I think you would probably struggle to go too much heavier and still keep the pace. I did increase on biceps but that was all, as you are doing so many reps that I still really felt the work even with light weights. The shoulder work, particularly, was brutal as they are already so fatigued from holding the ball during the lower body exercises. I honestly couldn’t believe we were only using 5# dumbbells as my shoulders were screaming doing the overhead presses! Also they are done extremely fast and that really doesn’t help!
The strength exercises are done in groups of body parts – combining a number of different exercises together and then repeating those sets a number of times through. So you need to be paying attention to what Cathe is saying and doing - as she frequently changes the exercises back and forth, between those in that particular grouping, with little warning!
All of the lower body exercises are done using the ball and often times the ball is held overhead so you will be feeling it. Also because you are generally performing quite big ranges of motion, at speed, your heart rate will definitely be up there and I was pretty drenched by the end of this routine. However, the reps here weren’t really sufficient to challenge the lower body too much but did definitely provide a metabolic challenge.
The workout ends with a core section using the stability ball and finishes with roll-ins and moguls with shins on the ball. I was definitely feeling the last few reps here!
Overall, this is a very different total body workout using light weights and a stability ball. It certainly gets the heart rate up and offers a completely different way of working the body.
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The Workout
Total Body Stability Ball is a metabolic strength workout focusing on total body. The routine consists of groupings of exercises by body part and ends with a core section using the ball. Cathe and class used a stability ball and very light dumbbells for this routine.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Total Body Stability Ball is 45 minutes long and originally aired on 16th May 2019 (#248). The workout starts with a 5 minute warm-up using the stability ball. Cathe and class are already dribbling the ball (bouncing it on the floor) when the workout starts so you need to be holding the ball already.
(Just one note: Cathe and class bounce the ball a lot on the ground, during this workout, now as I have neighbours below me I just mimicked the move without dropping the ball - just so I wouldn’t annoy them too much!)
Lower Body
Forward & back lunges / forward rowing lunges – stability ball
Alternating side to side sumo squats (bringing ball overhead & between legs) – stability ball
Side lunges (bringing ball down towards outside foot) – stability ball
Alternate between the above moves several times
Upper Body
Incline bicep curls (roll forward on ball till you are on an incline) – two 8# dumbbells (I used 10’s) & stability ball
Bicep curls (sitting on ball) – two 8# dumbbells (I used 10’s) & stability ball
Alternate between the above two moves several times
1 Arm row (one hand on the ball) – two 10# dumbbells (I used 1x20) & stability ball
Incline bicep curls - two 8# dumbbells (I used 10’s) & stability ball
Bicep curls (sitting on ball) – half curls / bringing dbs together & back out – two 8# dumbbells (I used 10’s)
Alternate between the above two moves several times
Pullovers – two 10# dumbbells & stability ball
1 Arm rows (one hand on ball) – two 10# dumbbells (I used 1x20) & stability ball
Lower Body
Crossback lunges – stability ball
Ball squat toss – stability ball
Alternate between the above moves several times
Upper Body
Lateral ‘U’ raise (sitting on ball) – two 5# dumbbells & stability ball
Rear delt flys (sitting on ball) – two 5# dumbbells & stability ball
U raise (sitting on ball with arms straight out to side & palms facing forward – dumbbells vertical) – two 5# dumbbells & stability ball
Overhead press (sitting on ball) – two 5# dumbbells & stability ball (these are very fast – alternating between both arms & simultaneous single arms)
Narrow grip chest press & bench press combo – two 10# dumbbells & stability ball
Chest flys & narrow grip chest press – two 10# dumbbells & stability ball
Alternate between the two above moves several times
Push-ups with shins on ball – stability ball
Lower Body
Side lunge & abduct – stability ball
Back lunges – stability ball
Static lunges – stability ball
Alternate between the above moves several times
Cross, tap lunges – stability ball
Then add in above moves & repeat
Alternating squats from side to side, bouncing the ball with 3 small jumps – stability ball
Upper Body
Tricep overhead extensions – two 10# dumbbells & stability ball
See-saw push-ups (ball under thighs) – stability ball
Core (move to mat with stability ball)
Sit-ups with ball – stability ball
Sit-up & knee twist – stability ball
Banana holds (ball held off the floor above the head) – stability ball
Windscreen wipers (lying on back with arms straight out to the sides, holding ball between feet with straight legs, tilt legs to one side & then the other (keeping upper body still)) – stability ball
Ball roll-ins & moguls (in straight arm plank with shins on ball, bring knees in to chest & back out then do this on an angle – moguls) – stability ball
The workout ends with a 4 minute cool down and stretch using the stability ball.
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