Ball in hand, arms and abs are on.

This one moves between waist, core and upper-body work, using the ball to make familiar exercises feel completely different. You’ll get plenty of abs, plenty of arms, and a few sneaky combinations that light up both at once. Short, spicy and very satisfying.

Expect:

• Over-ball abs
• Push-ups, prone arms + tricep dips
• C-curve, plain + spicy
• A side-body trio with side bends, side tricep push-ups + side planks

All you’ll need is your ball. Give yourself enough space to open your arms wide to a T during the prone series.

📍 Filmed at the gorgeous Andaya House villa in Nusa Lembongan, with a fairly unbeatable backdrop.

P.S. If you love an arm workout, I made you a separate just-arms version too. See related videos 🤍