30 Day Challenge: Day 23: Core Galore

benderfitness

10 years ago

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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 Facebook, Instagram 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