Name: Playbook - Hannah Bower - 3-9 Min Stability Ball Core 11.3.22
Uploaded: 2024-03-06T20:30:23.479Z
Duration: 10 min
Description: 3-9 Min Stability Ball Core 11.3.22

Brilliant workout I done a two mile run before I did this  💪

Katie Hughes

Erin

3 rounds! So good. Abs were on fire 🔥🔥

Sumaiya

Perfect for a functional rest day. Did everything except the pike-up...I was afraid of falling on my face 🙃

Maggie

First round I was unsure if this was challenging enough or if my form was wrong, but with some attention and adjustments by the second round I was definitely feeling it 🥵

Morgan

I love this one!! I use to
do it all the time before I had babies and I forgot until I saw you do these the other day again! Saving this! Did this for my 100 rep on the full body workout! ❤️

Bekah

I’ve been lacking on training specifically my core. I was exposed during this circuit. 🥲🫣
I thought I was going to be able to complete at least 2 rounds, but I only made it through 1. Your core workouts are unmatched. I’m going to remain consistent. Cannot wait to see future progress.

Cleo

Saving all these for future core finishers. I surprised myself with how much I could do that I normally wouldn't have tried. Core is weaker postpartum but I also feel damn strong after this one!!

Melissa

Those last three exercises were rough! Lol

Autumn

This was HARD! But motivation to get better!

Virginia DelBondio

HARD. I only did one round because I used this at the end of the workout but I look forward to more!!

Caitlin

The second workout as part of the Thankfulness Challenge.

This week we are honoring our core and belly through movement. Be sure to join my Facebook community group to further participate in this months challenge.

https://www.facebook.com/groups/451724679422276/?ref=share

This is a 3-9 (depending on how many rounds you do) minute core circuit.

One round takes approximately 3 minutes.

You will need a dumbbell and a stability ball.

Modifications are included if you do not have a stability ball.

10 reps of everything (keep an eye on total reps and per side reps, check descriptions)

No rest between movements 
Only rest between rounds

1-3 rounds of the following 

Crunch dumbbell on chest
Straight arm crunch
Behind the head crunch 
Cross body Crunch 
Straight arm windmill 
Cross tuck crunch
Pike Up 
Plank Rocks

Reps: 10

Modifications: can do this flat on the ground or on a bosu ball 

Form:
- Positioned with lower to mid back on exercise ball 
- Feet flat on the ground 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Think about someone pulling a string attached to your chest 
- Do not round your upper back to crunch, but rather keep your upper back neutral and firm and maintain that position as you crunch upward 
- Keep your arms/elbows away from your face 
- Lower back to starting position

Stability ball crunches

Reps: 10 

Modifications: can perform this on flat ground or on a bosu ball

Form:
- Positioned with lower to mid back on exercise ball 
- Feet flat on the ground 
- Knees over feet and bent at 90 degrees
- Lift the weight overhead with straight arms
- Lift shoulders towards the ceiling engaging your core
- Think about someone pulling a string attached to your chest 
- Do not round your upper back to crunch, but rather keep your upper back neutral and firm and maintain that position as you crunch upward 
- Keep the dumbbell always positioning towards the ceiling 
- Lower back to starting position

Straight Arm Stability Ball Crunch

Reps 10

Modifications: if on the ground place the weight on your chest as a substitute. 

If on bosu ball place weight behind the head.

Form:

Form:
- Positioned with lower to mid back on exercise ball 
- Feet flat on the ground 
- Knees over feet and bent at 90 degrees
- Place the weight behind your head 
- Lift shoulders towards the ceiling engaging your core
- Think about someone pulling a string attached to your chest 
- Do not round your upper back to crunch, but rather keep your upper back neutral and firm and maintain that position as you crunch upward 
- Keep your arms/elbows away from your face and flared outward 
- Lower back to starting position

Behind The Head Stability Ball Crunch

Reps are per side
Reps :10

Modifications: can do this on the ground or bosu ball

Form:
- Positioned with lower to mid back on exercise ball 
- Feet flat on the ground 
- Knees over feet and bent at 90 degrees
- Place the weight on one shoulders 
- Lift shoulders towards the ceiling FIRST and then twist your torso to pull your shoulder to the opposite side 
- Think about someone pulling a string attached to your chest 
- Do not round your upper back to crunch, but rather keep your upper back neutral and firm and maintain that position as you crunch upward 
- Keep your arms/elbows away from your face and flared outward 
- Lower back to starting position
- Switch sides

Stability Ball Cross Crunch

Reps are TOTAL
Total reps : 10
Reps: per side 

Can do this without a dumbbell if needed 

Modifications: if on the ground remove the dumbbell and instead place your feet straight in the air. Perform the side to side windmill by lowering your legs down to one side and then the other.

If on bosu ball perform the same as video.

Form:
- Positioned with lower to mid back on exercise ball 
- Feet flat on the ground 
- Knees over feet and bent at 90 degrees
- Place the weight directly overhead towards the ceiling 
- Keeping arms straight with a slight bend, engage your core and lower the weight down laterally to one side 
- one shoulder will come off the ball
- Using your obliques, twist back to starting position before lowering to the other side 
- Keep your arms/elbows straight with a slight bend in the elbows

Stability Ball Straight Arm Windmill

Reps are total
Total reps: 10 
Per side: 5 

Modifications: if on the ground or bosu ball you will do plank cross mountain climbers. Keep the tempo slow (3 count) and pause at the top of the rep

Form:
-start in front of the stability ball 
-place your hands firmly on the ground and roll out so that the ball is comfortably on your shins
-for more stability, place the ball towards your thighs/shins 
-for more challenge place the ball towards your ankles/feet
-keeping your core engaged and hips square
-roll the ball by bending your knees to your chest
- roll first, and then twist and pull the ball towards one shoulder
-roll back to neutral 
-switch sides

Stability Ball Cross Tucks

reps: 10 

Modifications: if on the ground or bosu ball you will roll over to your back and perform like-ups (lifting your chest and your legs so that you touch in a pike)

Form:
-start in front of the stability ball 
-place your hands firmly on the ground and roll out so that the ball is comfortably on your shins
-for more stability, place the ball towards your thighs/shins 
-for more challenge place the ball towards your ankles/feet
-keeping your core engaged and hips square
-roll the ball by pressing your hands into the ground and lifting your hips up into the air 
- roll as far as you can maintain balance 
-roll back to neutral

Stability Ball Pike-Up

Reps: 10 

Modifications: if on the ground or bosu ball you will do elbow plank rocks with feet on the ground 

Form:
-start in front of the stability ball 
-place your hands firmly on the ground and roll out so that the ball is comfortably on your shins
-for more stability, place the ball towards your thighs/shins 
-for more challenge place the ball towards your ankles/feet
- then once you are stable drop down into a forearm plank, lowering one arm at a time 
-keeping your core engaged and hips square
-roll the ball by shifting the weight forward PAST your shoulders 
- once you hit your range of motion, press the ball back by shifting your weight past neutral and to your elbows rather than shoulders 
-roll back to neutral

Stability Ball Plank Rocks

3-9 Min Core Circuit

3-9 Min Stability  Ball Core 11.3.22

First run in a minute so didn’t run the past few minutes but still glad I got it done and love the ladders!

Emily Storm

Skipped the 5-minute runs and added abs. Great workout!!!

Molly

Was in a good groove and missed the rest portion on the way up 😬 definitely needed it on the way back down.

Katie

Running/Cardio 12.9.22

Alyssa

I was only able to do 5 rounds, but that was a lot! Did a lot of modifications in the cardio part since I had my toddler who wanted to join. So we tripled the time, ran on a little incline to run up the stairs 🤪

Keri

Took a week & a bit off, this was a great push to get back into the rhythm 🥁

Roxanne

Cardio/Strength 11.23.22

First run in a minute and besides some pain in my knee it felt great! Love how many options there are to choose from for cardio and the layouts!

A nice change up to keep cardio interesting on my sore days 😅

Rachel

Such a good one! I skipped the rest and tacked on at the end to finish up a 3 mile day!

Courtney

Running/Cardio 11.21.22

Veronique

I love adding this core circuit into the 30 min workouts! It's the perfect way to finish with a burn! 🔥

10 Min Core 11.7.22

Alexandra

taylor

wesley

20 Minute Core 11.1.22

2 rounds of this was absolutely brutal. 😂

This is my go-to ab workout. Working my way to 3 sets! I can only do 1 right now. 🫣😊

Chelsi

I only did 1 round 😂 I will definitely work up to getting 3 rounds completed!

12 Min Core Circuit 10.13.22

Beatrice

Omitted the 8(30s) for time, so I pushed harder on paces than I would have - spicy & loved it! Great way to break up treadmill miles and work speed.

One of my favorites.  Those last 8 sprints really played with my mental ability to push past the hardest part.

Caroline

Running/Cardio Workout 9.30.22

Great little core workout after an hour on the treadmill! Gonna throw in a few more exercises and call it a day! 🙌🏻

Love it!! I think it would be helpful to have it narrated or the number of each exercise on the screen :)

Larissa

Easy to follow, quick and effective, and man did it burn! 😅

Leah

3 Min Core Circuit 9.27.22

Technically my off day from the Foundational Strength program, but I wanted to get moving and I had energy today! Plus a good running workout sounded amazing 🤮 loved it!

Rachel S.

Challenging workout but I love the change of intensity. Some days I feel that I have endless amount of energy but today I wasn't feeling it and I'm glad I pushed through!

Jaime

Bailey

Running/ Cardio Workout 9.23.22

Just what my body needed. Got nice and sweaty & much needed movement.

Cardio done
2miles but this was tough...specially the 2min at medium pace (4.5mph) for me 🤣🤣

Running/Cardio 9.16.22

Lungs BURNING! I think my soul left my body ☠️ It was a mental fight at the end but feels so good!

Jenna

Thankful for your message halfway through.  That was very tough but made it through 🏃‍♀️

Running + lifting 8.15.22

Normally prefer to run for time > distance but this one hit the spot today! 👌

My hamstrings 🔥
Sprint into lifting, we love it!

The perfect combo of running and lifting, exactly what my head and heart needed today. Also challenging bc the first mile is always the hardest for me, so to only have 1 I really had to fight with myself. Good mental challenge!

Running lifting challenge 7.27.22

I hate core work and I love this workout.

In 15 years of working out, I have never loved a core workout more than this one! Perfect intensity, duration and felt all the muscles.

15 Min Core 7.2.22

Feeling faster and stronger. Distance has increased from last time, coming for the .21 of a mile next time to round it out 🔥

LOVE!! Time went so fast & distance added up quick!

I hate running but these intervals make it go by fast!

Running/Cardio 5.23.22

Went for time instead of distance. Increased speed on repeats. Was hard. Really hard. The temp&humidity definitely played a role. Ready for cooler temps to see what the legs can do. Summer running is frustrating when you can't hit paces you want but I know the work now will make for a faster fall.

Did for time and made it 4.15 miles 🙌🏼

Cady

Running/Cardio 5.12.22

On a cardio kick again 🙃 love that I can find a good variety of workouts to do! Quick & effective - nice and sweaty!!

Really enjoying playing with pacing on the sprints. Definitely noticing improvements already. Can't wait for the temps to drop and really REALLY push my all outs.

This was brutal for me.....never knew I could go at 6mph for 2mins 💪 felt so good! 
did all 4rounds...2.15m

Cardio/Running 4.27.22

Tough is an understatement. Big mental game with this one. My booty will be sore tomorrow from the inclines.

Took me just below an hour because I’m pretty new to running and I wanted to go for distance and wowwww that was a mental battle, but I loved it!

Kirsten

I only made it halfway in 40 minutes - guess I was running real slow 😂😂

Taylor

Running/Cardio 4.20.22

Had time for 6 rounds, can't imagine 8... would really have to play the mental game and push myself. Played with sprint pace a bit while on the treadmill, happy but know I can do more.

Trying to implement more cardio but this is making me question my decision 😂

Brenna

My husband and I took turns pushing our toddler in the stroller during the 2 minute run. He loved it! This was perfect.

Running/Cardio 4.13.22

☠️☠️☠️
Got 4×1min in before I had to call time. Definitely want to get all 8 next time - need to give myself the minutes to be able to. The 4min felt like forever! Worked up a sweat and feeling it!

Can I swear here? Is that allowed? Because  &!^#&!*;@;$, that was hard! 🥵😂☠️ BUT I think I've been severely underestimating my cardio fitness level. I set the treadmill at paces I thought would be a challenge, and some felt too comfortable. I worked my way up where appropriate but still felt I may have been able to take it up a notch - and that's with tight legs after yesterday's lift. Definitely want to revisit this when properly hydrated and after a good stretch to see what the legs can do.

Running/Cardio 4.6.22

30 minutes steady. Focused on heart rate. Got really hard around the 20 minute mark but pushed and finished.

This was mentally challenging
Longest 30mins ever!!!

Running/Cardio 3.30.22

Love this format. Time flies by.
Got 3 rounds in...30mins 2miles! 🔥🔥🔥

Got four rounds in feeling refreshed! Love these cardio workouts please keep them coming!

Lacey

Running/Cardio 3.23.22

Set a 35 minute timer and increased speed .2mph at the end of every song instead of 5min. Was trying to not focus on time and just run - definitely worked!! Coming back to this soon and starting at a faster pace 😈

Still getting my legs back after a week at sea - had to go slow down but still nice and sweaty/got the heart going!

Love that there is a good variety of cardio workouts!! The mental fight at the end is my favorite part of this one!

Running/Cardio 3.9.22

Carina

This pattern really took the monotony out of the workout and kept me in tune with my body’s effort. Thank you 😊

Averee

Marie

Running/Cardio 3.2.22

Great quick core routine after a workout.

Melisa

I really like this! I did 3 rounds for a little ab workout. The follow along is great because I don’t have to stop a lot.

Jessi

Verbal guidance and queues when switching would be helpful!

Krista Keil

LIVE 5 min abs/core 2022

Did 5 KBS in between each and I want to die a little.

Ange

Amie

10 Min Gymnastics Core 2022

Little by little until my new hip can heal

4-12 Minute Stability Ball Abs 2021

Only got one round in this time due to time contraints, but this is definitely going on my favourites!

9 Minute Core Circuit 2021

Jackie

Loved hearing your encouragement and reminders to maintain core

Annika Pollack

Lorena

Live 5 Minute Core 2021

Great and short core workout after cardio!

Kiki

6 Min Core Circuit 2021

Love this one! so much mind muscle connection for me!

Brittney Howell

This was great. Very clear demonstrations and descriptions. Thank you!

It’s not so much an improvement on this one - it’s just a hard one for beginners

Olivia

20 Min Obliques and TVA 2021

5 Min Abs, obliques & core 2020

9 Min Core Circuit 2020

Love this one for really trying to focus of improving my core/pelvic floor

Ashley

I love this one, I need to work on my form though, still haven't got it quite right

This is hard to do mentally, I think I need to slow down because my breathing went out the window and it was just belly breathing/chest breathing. 
Do you squeeze both knees together?

6 Min Inner Core + Hip Work 2020

My abs are on fire!!! Loved doing this as a finisher

Holy moly. I forgot how much that burned!

5 Min Ab Burnout 2020

10/10 I’m two year post partum and have been trying to find something that I can FEEL engaging my core correctly and THIS IS PERFECT 💕

3-9 Min Stability Ball Core 11.3.22

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