Chair Workout with Small Ball

Thursday, September 22 2022

Sometimes you can’t get in the pool and therefore Poolfit is dedicated to making sure you have some substitute low-impact workouts that can be performed in your home.  Get ready to Play Ball!  This land-based workout includes standing and seated exercises that target cardio, strength, balance and coordination and includes the use of a small plastic ball. 

Strength and Balance – Play Ball features Lori Templeman who offers this workout to her class members in Lincoln City, Oregon.  Incorporating a small plastic ball into the workout adds fun and variety, as well as some coordination challenges.  All Poolfit land-based workouts are designed to be low or non-impact since many subscribers have joint impact issues, which is why they prefer to exercise in the water. However, low impact does not have to mean low intensity.  Feel free to own the workout and add your own intensity progressions.

Segment 1:  Warm-up
This segment is taught seated in the chair and is designed to promote joint flexibility with a series of movements from AEA’s Arthritis Foundation Exercise Program. 
Segment 2:  Cardio Endurance
Once the body is thoroughly warmed up, it’s time for some cardio intervals.  Performed standing up and without any equipment, these intervals are low-impact and instructed with options for progressing or regressing intensity. 
Segment 3:  Seated Ball Sequence
It’s time to Play Ball!  This segment features seated exercises that incorporate a small plastic ball for upper and lower body strength and coordination drills.
Segment 4:  Standing Ball Sequence
Standing now, the ball is used for more coordination challenges, as well as balance and core exercises.
Segment 5:  Stretch
It’s time for stretching to enhance muscular flexibility, as well relaxation. 
Watch Lori talk more about the workout.

Since this workout involves a chair, it is important to have the correct kind of chair.  The chair should be armless and provide sturdy seating and backing.  Pretty much any small plastic ball, such as those you can get at the Dollar Store, will do.  If you want Knobby Style of ball that Lori used in the video, you can order 6 of these balls from Amazon for around $12.00.  The knobby balls provide a better grip. 

Poolfit extends a big THANKS to Lori for once again sharing her passion and content with subscribers.  Check out Lori’s other water & land videos and stay tuned for one more video with her posting later this fall. 


Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.