Learn to Love a Swiss Ball – Core Focus

This full body workout is all about a Swiss Ball. If you disliked it, then this routine will help you love it.

This routine has a great emphasis on working your core. Besides the ab exercises, performing other movements on the exercise ball will help keep your core muscles engaged the whole time.

Workout Instructions

Perform up all exercises in the warm-up round back-to-back without taking a break. Rest and repeat. Do a total of 3 rounds.

In the strength training portion, perform 3 sets of each exercises before moving onto the next one. Rest 60 seconds between each set.

Bike or run at low intensity during a cardio session. If you don’t have a treadmill or a stationary bike nearby, get outside. Go for a run around your neighbourhood or ride your bike.

The Core Focus Swiss Ball Workout


  • Squat and Press 10x
  • Swiss Ball Squats 10x
  • Double Leg Raise 10x
  • Planks 25s

Rest 60s, repeat 2 more times for a total of 3 warm-up rounds

Strength Training

  • Dumbbell Press on Swiss Ball 10-12x
  • Around the Worlds 10-12x
  • Pullover 12-15x
  • Single Leg Elevated Back Row (6x per leg)
  • Swiss Ball Y-Raise 10-12x
  • Lateral Shoulder Raise 10-12x
  • Swiss Ball Rollout  10-12x
  • Swiss Ball Side Rolls 10-12x


10 minutes on a treadmill or stationary bike low intensity.