Ball and Pump is a strength training program using only two pieces of equipment- a stability ball and a pair of dumbbells.

Anyone between the ages of 16 and 65 can easily and effectively train in the comfort of your home with instruction and guidance from Rhonda.

Some women start with a pair of 3 or 5 pound dumbbells and work their way up to 8 lbs.

Most men start with a pair of 10 pound dumbbells and work their way up to 15 or 20 lbs.

The longer you wait, the further you’re getting from your goal.

Make the commitment to be healthy.

I'll be your partner every step of the way. Contact us for a free consultation!

Copyright @ Ball and Pump LLC


About US


Rhonda Lofdahl created and developed the "Ball and Pump" program to allow everyone, regardless of their fitness level to get stronger, get toned, and burn body fat while having fun.

Rhonda is from the Caribbean island of Trinidad. She has been an avid fitness enthusiast for over twenty-five years.

She has competed in aerobathons, fitness competitions and rugby.

She has been a Personal Trainer for over fifteen years both in the United States and overseas while working with a diverse population from different cultures, different body types and various health issues.