@ Home Workouts: The Jackhammer

I’ve decided to go a little more advanced with the type of gym ball exercises that you can do at home. Over the last few weeks I’ve posted plenty of the basics and have decided to show just how much potential you can really unlock with such a simple piece of gym equipment.

If you’re not feeling daring enough or just want to stick to the other workouts I’ve displayed on the site, feel free. At the end of the day it’s all your choice and what you’re comfortable with. What I would say though is don’t just do the same number of reps and sets just because you’re choosing the same exercise. The goal is to keep your body guessing!

Today’s workout is called ‘The Jackhammer’ – it may sound like a weapon of the Terminator but even Arnold would be proud of this exercise! It works your core, legs, abs, arms and shoulders. It’s not easy but if you have a solid core already it really is so beneficial. All you need is a gym ball and a little room.

Start by facing the gym ball in a kneeling position on the floor.

Next, roll onto the ball with your legs together, as if you are going over the ball itself.

Support your body with your arms and balance the ball just below your knees with your legs straight.

Bring your knees towards your chest and allow the ball to roll forwards whilst staying balanced and in control of it.

Repeat the movement for 30 seconds to 1 minute and rest.