30 Day Challenge: Day 23: Core Galore

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Hi Everyone!

Today’s 30 Day Challenge Workout is all about the midsection! This is a stability ball workout, but I have also posted an equipment free workout option below. 

I like variety in my workouts, so it was fun to incorporate the stability ball into tonight’s routine. Stability balls increase the balance challenge aspect of the workout, which in turn increases how hard your core works during each movement. Your stability and balance originates in the core. 

As soon as I finish writing this I will be hopping on the treadmill to get in 30 minutes (around 4 miles) of cardio. I am slowly building my running mileage back up to prepare for some races this spring and summer. I think it’s about time I went for a new running PR. 🙂

In other news…..
My very first giveaway starts at midnight tonight! 

Enter for your chance to win 1 of 5 Gymboss Interval Timers. You can enter HERE: Gymboss Interval Timer Giveaway!

I hope you enjoy tonight’s workout!
Melissa

PS I love feedback on how the challenge is going for you so be sure to check in on FacebookInstagram orTwitter

Equipment: 
Gymboss Interval Timer set for 15 rounds of 10/50
Stability Ball

1. Low Ball Pull
2. 3-Way Situp
3. Butt Lift
4. High Ball Pull
5. Twist Crunch
6. Decline Pushup
7. Elevated Hip Thrust
8. Arch Tap
9. Ball Pass Hip Lift
10. Back Bend Situp
11. Butt Pull
12. Reverse Crunch
13. Decline Spiderman (right)
14. Decline Spiderman (left)
15. Ball Rotation

Repeat 1-3X

Alternate Equipment Free Workout:

All Levels: Max reps during each 50 second interval, 10 seconds rest between exercise. 

1. Right Plank Step
2. Left Plank Step
3. Up Dog/Down Dog
4. Bicycle Abs
5. Toe Tap Situp
6. Cross Plank (right)
7. Cross Plank (left)
8. Bicycle Boat
9. Temple Tap Abs
10. Knee Tap Plank Crunch

Repeat 1-3X

30 thoughts on “30 Day Challenge: Day 23: Core Galore

  1. Sylwia Dybowska

    I love interval timers because I don’t have to worry about counting and I can do as many reps I can even do. Moreover, when I think Icannot do it, it will push me, and I can do it!!!

  2. Tanja

    We have to comment in order to enter the giveaway but I could comment on each of your workouts as: “great one, thanks for kicking my ass” 🙂 And why I like interval workouts? You get more work done in less time, because that “damn beep” is dictating whether you can rest or not 😉

  3. First of all, Because I then can do your AWESOME AWESOME workouts! 🙂
    Second, because it makes you workout HARDER and FASTER! 🙂
    This way you are going to be in the BEST shape ever! 🙂

  4. I love interval workouts because I can get in a good workout, feel sore and better about myself in just a few minutes. Not to mention this totally works with the lack of time I have with a full time job and 3 kids!

  5. JM

    Interval workouts are amazingly efficient. You save time, workout incredibly hard and see fantastic results. Not to mention, it means I get to workout along with my trainer, Melissa Bender! Thank to you for these workouts, and for all that you do. You are an inspiration.

  6. kt184

    HIIT intervals are my absolute fav! Keeps me accountable and focused. I am a big fan of variety. Love intervals and the gym boss!

  7. I love interval workouts. As a busy mom, it allows me to get a great workout in a short amount of time. Plus, I love to change up my workouts often, and yours are great for that. Thank you for all of the great workouts!

  8. Rachel

    Internal workouts help me to push myself so that even if I’m doing a hard move I push myself to fit in as many reps as I can all the way up to the beep. The sweet relief at the end of the workout is pretty addictive.

  9. I love interval workouts because I feel like I can get a better burn then I would doing a regular workout. I also like interval workouts because they are different which makes me more likely to do them.. set the timer for a specific time and you know that when it beeps it’s on to the next. Makes it easier to think of each exercise as you’re doing it and not have to worry about what’s next until you’re done.

  10. Alexis McLean

    I love the interval workouts because I push myself to the extreme until the timer goes off! I don’t slack up and try to give it 110% until I hear the ding!

  11. I use the gymboss timer in all my workouts and the bootcamp I instruct. I loathe counting reps, and interval timing keeps me and us on schedule. There’s not much sweeter than that final beep. 🙂

  12. I love working out but as a busy mom of four little kids it’s hard to keep track of time while working out! I would love to have a gymboss timer to help me track my workout better and not get distracted while listening to my 6, 5, 3, and 1 year old all chatting to me at the same time. 😉

  13. natalia b

    how exciting! I’d love to win this timer to take some of your workouts to the gym or the park with my friends this summer!

  14. lori

    I LOVE LOVE interval workouts..when I can’t get to the gym right after work I set up my mat, laptop, and do a few of your workouts..I love the fact that I know if I dont have time to get in an hr workout with your intervals I walk away feeling pumped and felt like I worked my butt off!!! Love love your workouts…keep them coming!!! This timer would be awesome to take with me to the gym; I do a lot of what u have since on your videos. Trainers have stopped to ask me if I was training with someone because of all the various things they see me do I say NOPE I am addicted to bender fitness.com!!!

  15. Hi Melissa, Thanks for a chance to win a timer! I have found that your challenging interval workouts are super effective for me at 52 years old..they keep my heart rate up and I am burning the calories and losing inches!

  16. Hello Melissa 🙂 I thank you for this chance to win this cool item!! I love your workouts and love doing Interval training to keep things different change is important for my 40 year old body 🙂

  17. I love interval workouts because I used to spend an hour working out to get the results that I am getting from working out to your interval workouts in only 20 min. That is such an amazing blessing of time to my day and as a pregnant woman with 2 children I need all the extra time I can get!

  18. I love interval workouts because the really push me! Sometimes I get to use to ‘going through the motions’ and interval training helps take it up a notch! Love your website!!

  19. Anonymous

    First of all, YOU changed my fitness world! I love interval work outs because they are over sooo quickly and the results are inarguable!

  20. I like interval workouts because they move so fast I don’t have time to think about how tired I am. 🙂 Love your site, really happy I found it.

  21. Jessie

    Well. I like interval workouts because I played basketball all through middle school and high school so I’m really used to pushing really hard in relatively short bursts. I love the feeling of having pushed realllly hard. I like the heavy breathing and the SWEAT!!! You don’t get that from steady endurance work. I also like the brevity. I am student. I don’t have time to mess around.

  22. I love interval workouts because they are challenging and are a great way to incorporate variety into my workout. They are also a great way to work your whole body along with cardio.

  23. Tatyana Lime

    Thank you very much, Melissa! It’s the most challenging workout on the ball I’ve ever done. I completed it twice and it was a great challenge. Decline Spidermans are no joke 🙂

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