Here is a simple exercise that you can do with your stability ball and a set of medium to heavy weights. Your core, legs, biceps and shoulders will benefit from this dynamic exercise.
Take your stability ball and a set of medium-heavy weights to an open section of a wall–no pictures, windows or mirrors. With weights in hands, place the ball between your lower back and the wall. Lean into the ball and walk your feet into the center of the room, a little wider than hip width apart.
As you bend your knees, put your weight into your heels and lean against the ball. Make sure your knees are not going over your toes. You want to be at a right angle–like you are sitting in an imaginary chair. Feel the work in your glutes and quads, not your knees. As you lower down, you will also perform a bicep curl. Moving up and down the wall with the ball you are doing a wall ball squat and a biceps curl at the bottom.
After 10 repetitions, stay at the lowest spot in your wall/ball squat. Now, do 10 overhead presses–working your shoulders and feeling the burn in your legs.
That’s 1 set. You can rest or do a set of crunches until you are ready to tackle the exercise again. Attempt 3 sets.