Name: Playbook - Alexis Nielsen - W4/D1 Mini Ball Core (v.2)
Uploaded: 2023-04-13T05:32:48.250Z
Duration: 30 min
Description: W4/D1 Mini Ball Core (v.2)

Definitely more challenging than I thought it would be!

Renee

This workout has some exercises you might not be that familiar with. Take your time performing the movements and rest when needed!

- Start with hands on the floor, legs straight 
- Place mini ball behind knee of one leg, holding it in place by bending leg
- Bring knee in towards your chest, pausing for a second, before extending leg back out
That’s one rep

Complete reps on both sides

Mini Ball Knee to Chest Extensions

- Start on hands, knees, and balls of feet
- Place ball between knees
- Pushing through shoulder, and balancing on balls of feet, lift knees off of floor
- Slightly squeeze ball between knees
- Keeping ball between knees, extend legs
- Keeping arms straight, move head between arms
- Return to start
That’s one rep.

Mini Ball Table Top Extensions

- Start in a seated position 
- Place mini ball behind your back
- Placing hands behind your head, lean back against the ball
- Coming up, twist in one direction, bring the opposite knee up towards your knee
- Face forward again and lean back against the ball
That’s one rep.

Continue alternating sides until reps are completed.

Mini Ball Half Sit Up Twists

- Start by lying down, placing a ball under your bottom, arms at your side for balance
- Raise your legs so they’re at a 90 degree angle
- Slowly bring your knees towards your chest by only utilizing your ab muscles 

Pelvic tilts can be a little tricky. You don’t want to utilize your legs. Once your core is activated, you want to focus on rounding your core, tucking your tailbone in as if your bringing it towards your chest.

Mini Ball Pelvic Tilts

W4/D1 Mini Ball Core (v.2)

My legs are feeling it and I broke a sweat! Nice.

Magda

I loved it! Very good, trying to get back into fitness after having my lovely son!

Annie

Erica

W1/D1 Lightweight Legs

This workout as amazing!!! I loved that my heart rate stayed up the entire time and zero jumping was involved! 😁

Great quick workout! I’m a stay at home mom of two under two (just shy of a year apart) and this was quick enough to fit in during my youngest child’s nap while the other ate a snack and watched a quick show. Took me a minute to figure out the timers on the app but once I got the hang of it it went really well.

Mackensey

W1/D2 No Jumping Cardio

This workout was intense. If I’m being honest… when I first looked at the videos I was like oh I totally got this only to quickly learn I totally didn’t 🤣 definitely going to be feeling this one tomorrow!

W1/D3 Mini Ball Core

Oh my goodness I’ll feel that one tomorrow! My arms needed that!

Julie

Krystal

W2/D1 Lightweight Arms

Loved this one! That tiny little ball is so challenging.

Great workout, really had my hamstrings working!

W2/D2 Core, Hamstrings, & Inner Thigh

Ok this was challenging but I loved every minute of it! Worked my back, core, glutes, and arms. I feel great.

Taylor

W2/D3 Lightweight Back

W3/D1 No Jumping Cardio

Oh man! I still have to modify the jumping jacks but I broke a sweat and got my heart rate up. I felt that was a very achievable workout while still being very challenging! My muscles sure felt it!

W3/D2 Lightweight Legs

Woo! Love the quick workout as a stay at home mom of a one and two year old. I used two 5lb dumbbells… the prayer pulses were a great finish exercise.

I don’t know what happened to me but I could hardly get through it all WITHOUT weights! Ha! Great workout even still!

W4/D1 Mini Ball Core (v.2)

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