Name: Playbook - Alexis Nielsen - W7/D1 Mini Ball Core (v.3)
Uploaded: 2023-04-13T05:32:48.296Z
Duration: 30 min
Description: W7/D1 Mini Ball Core (v.3)

Another mini ball core workout! “Version 3”.

• Mini Ball Leg Extensions
• Mini Ball Squeezes
• Mini Ball SL Lifts
• Mini Ball Heel Drops

- Start by lying down on the floor, ball between your knees, and arms at your side for balance
- Slowly extend one leg, keeping the ball between your knees
- Return to start. That’s one rep

Continue alternating until all reps are completed.

Mini Ball Leg Extensions

- Start by lying down on the floor, legs up and bent at a 90 degree angle
- Place ball between your knees
- Squeeze ball between your knees, trying to hold 5-10 seconds per rep

Try doing 5 REPS & 3-5 SETS.

Mini Ball Squeezes

- Start by lying down on the floor, placing ball under your bottom, arms out to the side for balance 
- Raise your legs, extending them out
- Slowly lower one leg towards the floor
- Raise your leg back up. That’s one rep

Continue alternating until all reps are completed.

Mini Ball Single Leg Lifts

- Start lying down, placing mini ball beneath your bottom, with hands at your side for added balance 
- Slowly lift your legs, holding them up at a 90 degree angle
- Extend one leg out towards the floor
- Return to start
That’s one rep. 

Continue alternating until all reps are completed.

Mini Ball Modified Heel Drops

W7/D1 Mini Ball Core (v.3)

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!

Renee

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!

W7/D1 Mini Ball Core (v.3)

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