{"id":57960,"date":"2021-06-07T00:00:00","date_gmt":"2021-06-06T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/20-min-stability-workout\/"},"modified":"2021-06-07T00:00:00","modified_gmt":"2021-06-06T22:00:00","slug":"20-min-stability-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-stability-workout\/","title":{"rendered":"Workout of the week: 20-min stability workout"},"content":{"rendered":"\n
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20-MIN STABILITY WORKOUT<\/strong><\/h2>\n\n\n\n

ALL LEVELS <\/strong>\/ stability workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Swiss ball & dumbbells<\/p>\n\n\n\n

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Stability is a word that we can use to define our muscles’ work to keep our body equilibrated and steady while moving<\/strong>. Unfortunately, as we grow old, we tend to lose balance<\/strong>. That’s why working on your stability now is also projecting a healthier and safer tomorrow<\/strong>. Additionally, a stability workout is a super fun training session<\/strong>.<\/p>\n\n\n\n

Judit Stroj, a personal trainer from <\/strong>EVO Berggasse in Vienna<\/strong><\/a>, brings you a 20-minute stability workout<\/strong> to help you move more comfortably. Check out also some of her other workouts like this 45-min strength and endurance workout<\/strong><\/a> or this 16-min EMOM workout<\/strong><\/a>.<\/p>\n\n\n\n

This workout consists of 5 exercises<\/strong> \u2014 one of them a unilateral. 45 seconds on, 15 seconds off<\/strong> for 4 rounds<\/strong>. <\/p>\n\n\n\n

  1. Swiss ball hamstring curls <\/li>
  2. Dumbbell single-leg Romanian deadlift \u2014 right leg <\/li>
  3. Plank hold on Swiss ball<\/li>
  4. Dumbbell single-leg Romanian deadlift \u2014 left leg <\/li>
  5. Squat jacks <\/li><\/ol>\n\n\n\n

    Ready? Let’s do this! <\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
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    WORKOUT SETUP<\/h2>\n\n\n\n
    • 5 exercises<\/li>
    • 45 seconds on, 15 seconds off<\/li>
    • 4 rounds<\/li>
    • 20 minutes<\/li>
    • Equipment: Swiss ball & dumbbells <\/li><\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n

      Alternative equipment<\/strong><\/p>\n\n\n\n

      • Dumbbells = water bottles filled with water and \/ or sand <\/li>
      • Swiss ball = a soft surface that can hold your weight, like a bed or a couch<\/li><\/ul>\n\n\n\n
        <\/div>\n\n\n\n

        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

        4 rounds<\/strong><\/p>\n\n\n\n

        1 – SWISS BALL HAMSTRING CURLS<\/h3>\n\n\n\n

        45 seconds on, 15 seconds off<\/strong><\/p>\n\n\n\n

        • Lay down on the floor with your back flat. Place your heels on the top of the Swiss ball. <\/li>
        • Keep your arms flat on the floor and aligned with your shoulders. <\/li>
        • Raise your hips so that they are aligned with your knees and shoulders. This is your starting position. <\/li>
        • The hamstring curl starts by rolling the ball towards your butt, feet flat on the ball and knees pointing to the ceiling. <\/li>
        • Reverse the movement back to get to the starting position. That’s one rep.<\/li><\/ul>\n\n\n\n