Total Body Stability Ball & dumbbell Home Workout

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THIS VIDEO – Hey guys. So I get emailed all the time here at Zeus Fitness from guys and girls looking for a home workout using a stability ball and a couple of dumbbells.

A stability ball and a set of dumbbells is a couple of bits of equipment that so many people have lying about the house that gone unused.

So to answer your questions here is a an awesome total body workout that you can complete from home using nothing but the stability but a set of dumbbells

This will work every part of your body for a total body workout

The workout :

For each exercise you are going to be doing 6 exercises x 15 reps x 3 sets with around 30 seconds to a minutes rest depending on your fitness level

Exercise 1 – Wall mounted ball squat into bicep curl into shoulder press

exercise 2 – plank on stability ball, 30 second hold

exercise 3 – tricep extension on stability ball

exercise 4 – leg curl on stability ball

exercise 5 – Chest press on stability ball

exercise 6 – Ball Crunch

Ok guys give that a go, doesn't take much equipment or time and you can get in a killer total body home workout in no time

If you like the Zeus workouts then why not join our Zeus Home Workout Club today and get access to all our home training programs which are updated every single week

Rates : 0
  1. DaviD VieirA / January 15, 2015


  2. bj morris / January 19, 2015
  3. MrJim1972 / February 4, 2015

    This workout is amazing! It doesn’t look like much, but try it, it’s a
    killer. I need to do more of this type of stability training. Thanks for a
    great video

    • TheZeusFitness / February 4, 2015

      +MrJim1972 great stuff. Yes some workouts can look easy on the eye until
      you get into them

  4. Mohamed Fazil / September 12, 2015

    is 65cm or 75cm ball my height is 183cm what should i buy

  5. T. Bolivar / November 10, 2015

    Another great video! Thank you so much for it!

    • TheZeusFitness / November 11, 2015

      +T. Bolivar thanks dude, appreciated 🙂

  6. evelina yordanova / December 2, 2015

    very nice workout i will try it

    • TheZeusFitness / December 2, 2015

      +evelina yordanova Great stuff Evelina, let me know how you get on 🙂

    • evelina yordanova / December 4, 2015

      +TheZeusFitness Yes i uncluded in im my tabata for abs and chest …is it
      enough to do it 3 times a week

    • TheZeusFitness / December 4, 2015

      Yes certainly to let your muscle repair. Could maybe throw another day in
      later on depending on how you getting on

  7. mssassy2003 / April 21, 2016

    awesome will be doing these at the gym daily

  8. mssassy2003 / April 21, 2016

    awesome will be doing these at the gym daily

  9. Pamela Skinberg / June 8, 2016

    My god, some of these are killers. Thanks for the hamstring exercise, it’s
    brilliant. I find it difficult to isolate those muscles in a home workout.
    Good stuff!

    • TheZeusFitness / June 8, 2016

      They are indeed Pamela. Some things may not look too difficult until you
      try them. Often leading to a great workout and results 🙂

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