Gina Aliotti’s Summer Ball Squat Circuit
Summer is in full swing and so is my annual Summer Squat Challenge. Regardless if you are on board and rocking 100 squats a day or not, this is a fun (and challenging) circuit to make your booty (and shoulders) scream. You hear the comments that squats are where it’s at, when it comes to shaping your lower body, especially if you have limited to no gym access. I couldn’t agree more. When it comes to shaping your lower body, squats play a huge role in building and toning your limbs. The key is adding in a variety of squats so your body keeps responding. I want to show you a variety of squat variations using only an exercise ball, I used my kids ladybug ball. Not only will you get a killer booty burn out of this circuit, you will boost your heart rate and burn body fat for hours after. Let’s do this!
Do all 10 reps of the following exercises rest and repeat.
Ball Squats: Start with your feet just about shoulders width distance apart and holding onto an exercise ball, allowing it to hang down with your arms straight. As you squat down into the bottom of a squat, simultaneously bring the ball up overhead. As you rise back up, drop the ball down and allow your arms to hang front of you, in the starting position. Repeat the movement for a total of 10 reps.
Overhead Ball Squats: Start with your feet just about shoulders width distance apart and holding onto an exercise ball, directly over head. Lower down into the bottom of a squat, keeping your arms straight and overhead the entire movement. Rise back up to the starting position, keeping your arms locked and engaged the entire time. Repeat the movement for a total of 10 reps.
Narrow Stance Squats with Arms Out: Start with a narrow stance (about 6 inches apart), feet just within shoulders width distance. Bring the exercise ball directly out in front of you so your arms are parallel to the ground. Lower down into a low squat then rise back up to the starting position, keep the ball in the same position for the entire 10 reps.
Ball Dome Squats: Start in the bottom of a lunge holding an exercise ball down so your arms are straight and along side your bent leg. Slowly rise while simultaneously bringing the ball up and overhead, rotating your feet to face the other side. As you pivot your feet and start to lower to drop into a lunge on the opposite side, the ball will follow and arms will end straight down along side your opposite bent leg. Repeat moving from side to side until you complete 10 total reps.
Overhead Lunge: Start with a super wide stance with your body facing sideways. Bring the exercise ball directly up over head then lower down into a low lunge. Keeping your arms up over head, rise up to the starting position then repeat. Do all 10 reps on one side then shift to the other side to do an additional 10 reps.
Overhead Ball Pulse Squats: Start with your feet slightly wider than shoulders width distance apart and holding onto an exercise ball, directly over head. Lower down into the bottom of a squat, keeping your arms straight and overhead the entire movement. Using your heels, rise back up only half way then back down to the bottom of a low squat. Repeat the movement for a total of 10 overhead pulse squats.
Rest and repeat the circuit 1x
Dig Deep and let me know what you think!