TONE YOUR BODY WITH SOCCER BALL

How to Tone Up Using Nothing but a Soccer Ball

The workout: Do the moves below in order without resting between each set. After you've completed all five moves, rest for one minute and repeat two more times.
Check out the whole workout in the pin-able infographic below, and keep scrolling for the breakdown of each move.

Exercise 1 Ball Shuffle

Stand with a tall spine and arms bent at your sides. Place your left foot on top of the soccer ball (A). In one move, kick the ball to your right with the inside of your left foot, and stop the ball by placing your right foot on top (B). Then, kick the ball with the inside of your right foot, returning it to the starting position with your left foot on top. Continue kicking the ball back and forth for one minute.

Exercise 2 Ball Burpee

Stand tall with the ball in front of your feet. Squat down, and place both hands on the ball, then jump your feet back to a plank position with your feet hip-distance apart (A). Pause, and jump both feet forward into a squat without moving the ball. Stand up with the ball in your hands, and press it up overhead (B). That’s one rep. Go back to the starting position, and repeat. Do 15 reps.

Exercise 3: Ball Squat

Hold the ball in front of your chest, and place your feet shoulder-width apart with toes turned out slightly. Bend your knees, and lower your hips into a squat until the tops of your legs are almost parallel to the ground (A). While holding the squat, toss the ball up in the air and catch it 15 times (B) before you return to the starting position. That's one rep. Do three reps.