Stability Ball Leg Tabata

A quick cardio and strength workout you can do with minimal equipment.

Hey gang! I have to say it. HAPPPY WORKOUT WEDNESDAY! 💪🏼 Are you ready to get down and dirty with this leg focused tabata workout? Tabata workouts are my favorite (I know I say that a lot, but this is true.) If you’re not familiar, Tabata workouts consist of 8 “Tabatas” and within those 8, you complete 8 sets of work (whether it’s one move repeated 8 times, 2 moves repeated 4 times, or  4 moves repeated twice, you get the picture.) You perform each move for 20 seconds and then rest for 10 seconds before moving on (or repeating the move).

It sounds complicated, but it’s not. What makes it tough is that during those 20 seconds of work you’re supposed to perform at 85% of your max. An hour of Tabatas can be really taxing on your body and that’s why I split this one in half, especially because it’s all legs. Tabatas are a great way to get in a quick cardio workout. Plus the time goes by soooo fast! (that’s the best part 😏!)

So here’s how the workout goes. Start with Tabata One. Complete Jump Overs for 20 seconds and then take a 10 second rest, complete Jump Overs again for 20 seconds, rest for 10 seconds. Complete Good Mornings for 20 seconds, rest for 10, complete Good Mornings again for 20 seconds, rest for 10. Complete Jacks for 20 seconds, rest for 10, complete Jacks again for 20 seconds, rest for 10. Complete Squat + Straight Arm Lowers for 20 seconds, rest for 10, complete Squat + Straight Arm Lowers again for 20, rest of 10. Once Tabata One is finished, rest for one minute before moving on to Tabata Two.

Got it? Good! If you’re still confused, comment below so I can try to explain it in a different way.

P.s. – I use an app called Interval Timer and you can set it up so it will beep at 20 and 10 second intervals. There are also a bunch of Tabata Timer apps you can download for free at the App Store. You can also just watch the clock or use the timer app on your phone.

Good luck and get your sweat on!

Stability Ball Leg Tabata

Complete each move for 20 seconds, taking 10 seconds rest in between each move. Repeat move twice before moving on. Rest for 1 minute at the end of each Tabata.

–Tabata 1–

1. Jump Overs – standing, facing the stability ball, jump over ball. Land soft on the other side, in squat position. Turn to face the stability ball again and jump over in the opposite direction.
2. Good Mornings – with stability ball in hands overhead, hinge at the hips, keeping back and arms straight. Fold until your back is parallel with the ground (slight bend in the knees). Raise upper body back to standing position by squeezing glutes and hamstrings, keeping core tight the entire time.
3. Jacks – with stability ball in hands, perform a regular jumping jack with your legs, and bring arms overhead with ball. Make sure you keep your heels down when legs are out and core tight.
4. Squat + Straight Arm Lowers – In normal squat position (feet under hips, hips back, butt down), bring stability ball overhead. Without moving legs, bring straight arms down to the ground and back up to starting position. (You’ll feel the burn in your legs and arms!)

–Tabata 2–

1. Side Vertical Jumps – with stability ball in hands, and body positioned on the right side of your mat, squat down, touching ball to ground. From squatting position, jump up and move left laterally bringing stability ball overhead and back down to squat position. Once landed on the left side of your mat, touch ball to ground and repeat moving right.
2. Hip Bridge + Roll Ins –  lying on your back, place heels on top of stability ball. Pull core in tight and lift hips off floor so body is in a straight line. Digging heels into ball, and squeezing hamstrings, roll ball into butt. Roll ball back out, keeping hips up the entire time.
3. Lunge Jumps – with stability ball in hands overhead, jump right leg back, moving body into a lunge position (right leg back, knee down hovering over ground, left leg parallel to floor, body upright, shoulders rolled back into pockets). Jump body back to standing position, and then jump leg leg back. If you want a challenge, try not standing between lunges. If you want a modification, try stepping back instead of jumping.
4. Reverse Lunge Roll Outs –  with right foot on stability ball and left leg on the ground, push right leg back, moving the stability ball backwards. Perform a reverse lunge, keeping your upper body as straight as possible and your core tight. Roll ball back into starting position.

–Tabata 3–

1. Squat Jump – with stability ball in hands and body in standing position, squat down, touching ball to floor. Using momentum, jump into the air, driving out of your heels and bringing ball above head. Land soft, back in squatting position.
2. Laying Quad Extensions – lying on your back, stability ball in between feet, bring legs straight into the air (body performing a 90 degree angle). While not moving quads, bring shins down so that they are parallel with floor. Bring ball back to starting position..
3. Sumo Squat Jump –  in sumo squat position (feet wide, knees tracking toes, upper body tall and chest lifted), bring ball to floor and then using momentum and driving out of heels, jump into air and land back in sumo squat position.
4. Narrow Squat Hold – in narrow squat position (feet close, hips back and butt down), pull core in tight and lift ball overhead. Keep back flat and don’t pop that booty, tuck it under! NOW HOLD.

–Tabata 4–

1. Speed Skaters – in curtsey lunge position (right leg lunging across and behind left), bring ball toward the ground, using momentum and driving out the left heel, jump left laterally and land on right leg, swinging left leg back and around, performing a curtsey lunge on the right.
2. Side Lunge – with side of right foot on stability ball, bend left knee (leg that’s on the ground) and press hips back. Ball will roll laterally right. Stand with left leg and bring ball back into starting position.
3. High Knees – with stability ball in hands, perform high knees, alternating bringing right and left knee up to hip height. Bring stability ball up overhead and back down to eye level with each knee raise.
4. Inner Thigh Squeeze – in sitting position, bring stability ball in between knees. Squeeze inner thighs, bringing knees in and out. Keep tension on the stability ball the entire time.