Join Coach Sheree for a fun, full-body Fitball and Dumbbell workout designed especially for women 50 and beyond. You’ll strengthen your arms, back, legs, and core while improving balance and stability — all using your fitball and a pair of dumbbells (or even just bodyweight).
This workout includes a mix of rows, presses, curls, core twists, bridges, planks, and stretches that help tone and strengthen the entire body. Whether you’re a beginner or already active, you’ll love how the ball keeps your body engaged and your balance challenged.
You’ll Improve:
- Core stability and posture
- Shoulder, back, and leg strength
- Balance and confidence in movement
- Everyday functional strength for life after 50
Watch: This Fitball Workout that Builds Strength and Stability
FITBALL and DUMBBELLS NEEDED for this Workout
TIMESTAMPS for the Fitball Workout that Builds Strength and Stability
(26-Minute Routine + 6-Minute Cool Down):
WORKOUT - Timer is set for 30sec workout, and 10secs rest
NOTE: At anytime pause the video if you need a longer break or rest period.
ROUND 1 – Upper Body & Core
- 00:40:00 – Single-Arm Dumbbell Row (Right)
- 01:20:00 – Single-Arm Dumbbell Row (Left)
- 02:00:00 – Hammer Curl to Overhead Press
- 02:40:00 – Weighted Hip-to-Hip Twist
- 03:20:00 – Chest Fly on Fitball (with Lift)
- 04:00:00 – Repeat ALL ABOVE (Rows → Curl & Press → Hip-to-Hip → Chest Fly)
ROUND 2 – Core & Stability on Fitball
- 07:20:00 – Ball Plank Hold or Small Circles
- 08:00:00 – Ball Roll-Out or Knee Tucks
- 08:40:00 – Reverse Fly (with or without Dumbbells)
- 09:20:00 – Fitball Push-Ups
- 10:00:00 – Repeat ALL ABOVE (Plank → Roll-Out → Reverse Fly → Push-Ups)
ROUND 3 – Wall & Standing Lower Body
- 13:20:00 – Wall Squat Hold (Ball Behind Back)
- 14:00:00 – Single-Leg Squat (Right)
- 14:40:00 – Single-Leg Squat (Left)
- 15:20:00 – Wide-Leg Squat with Heel Lifts
- 16:00:00 – Repeat ALL ABOVE (Wall Squat → Single-Legs → Wide Squat)
ROUND 4 – Floor Core & Hamstrings
- 19:20:00 – Hamstring Curl on Ball
- 20:00:00 – Side-to-Side Ball Twist
- 20:40:00 – Overhead Ball Reach
- 21:20:00 – Ball Transfer (Feet to Hands)
- 22:00:00 – Repeat ALL ABOVE (Hamstring Curl → Twist → Reach → Transfer)
ROUND 5 – Glutes & Core Finisher
- 25:20:00 – Fitball Bridge (Dumbbells on Hips)
- 26:00:00 – Single-Arm Dumbbell Raise (Elbow on Ball)
- 26:40:00 – Bridge Walk-Outs
COOLDOWN / STRETCH
- Back Extension Stretch
- Side Stretch (each side)
- Upper Back Roll Stretch
- Hip Flexor Stretch (each side)
- Chest & Shoulder Stretch
- Glute Stretch (seated)
- Calf Stretch (straight & bent knee)
How did you go with that?
I hope you enjoyed that today. Let me know if you want more of this. I've been a trainer for 20 years, training people 50s, 60s, 70s, 80s and 90s, probably the oldest.
I've never trained a 100-year-old, but that would be fun.
So, let me know if there's something you'd like and I will aim to pop it on here for you. Thank you so much for joining me today.
I'll see you next time.
Unbreakable Women Inspiration:
