JUDIT STROJ
Personal trainer from Vienna
Judit is an expereinced personal trainer from Vienna. She creates individual training and nutrition plans and specializes in functional strength and endurance training. For her, fitness means continuously working on yourself in order to go through life more confidently.
Follow her on Instagram: @juniquetraining
20-MIN STABILITY WORKOUT
ALL LEVELS / stability workout / 20 minutes
Equipment: Swiss ball & dumbbells
Stability is a word that we can use to define our muscles’ work to keep our body equilibrated and steady while moving. Unfortunately, as we grow old, we tend to lose balance. That’s why working on your stability now is also projecting a healthier and safer tomorrow. Additionally, a stability workout is a super fun training session.
Judit Stroj, a personal trainer from EVO Berggasse in Vienna, brings you a 20-minute stability workout to help you move more comfortably. Check out also some of her other workouts like this 45-min strength and endurance workout or this 16-min EMOM workout.
This workout consists of 5 exercises — one of them a unilateral. 45 seconds on, 15 seconds off for 4 rounds.
- Swiss ball hamstring curls
- Dumbbell single-leg Romanian deadlift — right leg
- Plank hold on Swiss ball
- Dumbbell single-leg Romanian deadlift — left leg
- Squat jacks
Ready? Let’s do this!
WORKOUT SETUP
- 5 exercises
- 45 seconds on, 15 seconds off
- 4 rounds
- 20 minutes
- Equipment: Swiss ball & dumbbells
WORKING OUT FROM HOME? NO PROBLEM.
If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.
Alternative equipment
- Dumbbells = water bottles filled with water and / or sand
- Swiss ball = a soft surface that can hold your weight, like a bed or a couch
WORKOUT EXERCISE LIST
4 rounds
1 – SWISS BALL HAMSTRING CURLS
45 seconds on, 15 seconds off
- Lay down on the floor with your back flat. Place your heels on the top of the Swiss ball.
- Keep your arms flat on the floor and aligned with your shoulders.
- Raise your hips so that they are aligned with your knees and shoulders. This is your starting position.
- The hamstring curl starts by rolling the ball towards your butt, feet flat on the ball and knees pointing to the ceiling.
- Reverse the movement back to get to the starting position. That’s one rep.
2 – DUMBBELL SINGLE-LEG ROMANIAN DEADLIFT – RIGHT LEG
45 seconds on, 15 seconds off
- Stand balancing on your right leg, holding a pair of dumbbells.
- Engage your hips and glutes and allow your right knee to bend slightly. Try to maintain your left leg straight and in line with your body throughout the rep.
- With your back flat, continue to bend until the dumbbell reaches the middle of your lower leg.
- Use your heel to push your hips forward and get back to the starting position.
3 – PLANK HOLD ON SWISS BALL
45 seconds on, 15 seconds off
- Grab a Swiss ball and place it in front of you.
- Kneel to it, using your forearms to balance yourself on the top of the ball.
- Engage your core, lift your knees until you reach the plank position, and don’t forget to set your shoulders.
- Hold it, squeezing your glutes and core, breathing throughout the entire duration.
4 – DUMBBELL SINGLE-LEG ROMANIAN DEADLIFT – LEFT LEG
45 seconds on, 15 seconds off
- Stand balancing on your left leg, holding a pair of dumbbells.
- Engage your hips and glutes and allow your right knee to bend slightly. Try to maintain your right leg straight and in line with your body throughout the rep.
- With your back flat, continue to bend until the dumbbell reaches the middle of your lower leg.
- Use your heel to push your hips forward and get back to the starting position.
5 – SQUAT JACKS
45 seconds on, 15 seconds off
- Start in a squat position with your feet together, hands almost touching the ground and next to your ankles.
- Explosively jump into a wide squat, opening your arms above your head like in a jumping jack.
- Jump back into the squat part, with both legs together, knees bent, and arms on your sides.
- Don’t forget to try to keep your chest up and look ahead while performing the move.
This was our 20-min stability workout. If you liked it, here are some others to keep you going:
- 20-min abs and core workout
- 30-min total core workout
- 30-min upper body workout
- 12-min kettlebell mobility flow
- 16-min EMOM workout
- Full-body Yoga tone workout
- Full-body workout for strength and mobility
- 45-min strength and endurance workout
- 35-min kettlebell workout for strength and power
- Full-body dumbbell workout
- Functional shoulder workout
- 35-min functional strength workout
- 30-min functional workout for strength
- 30-min Pilates workout for strength and power
- 30-min full-body HIIT workout
