30-Minute Workout: Tight Core & Round Butt Stability Ball Workout

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Good Morning Everyone!

Today’s workout Combo uses a stability ball. If you don’t have a stability ball this workout is easily modified to be done without one so don’t worry! Today’s routine combines two 15 Minute HIIT workouts. If you do one round of each your total workout time will be 30-minutes. For a higher intensity burn complete each workout 2X for total workout time of 60-Minutes.

stability ball leg series

Elevated Leg series can also be done with a chair or bench if you don’t have a stability ball available.

Focus on form with each exercise and warm-up for 5-10 minutes before your workout to maximize your results and decrease your chance of injury. Remember, warm-ups should always be dynamic (moving). Cool downs can be static (staying still and stretching). You don’t want to stretch cold muscles. They aren’t ready for it yet!

I didn’t get to workout yesterday, and I can’t wait to get in a good workout tonight. My body is missing the endorphins! I notice that when I don’t workout my energy level suffers. Exercise actually gives me more energy and decreases my cravings for unhealthy foods.

I hope you enjoy today’s workouts! Don’t forget you can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Also, we are getting closer to the start of my New DietBet Challenge! If one of your goals is weight loss it is a great motivator. You have a chance to win money by achieving your weight loss goals! The point of the game is to lose 4% of your body weight over 4 weeks. Everyone who achieves this goal is a winner & splits the jackpot at the end of the game. To start the game everyone places a bet and that money goes in the jackpot. You can sign up here: www.dietbet.com/BenderFitness.

Have fun today!

stability ball workout

10/50 second intervals. 10 Seconds of Rest. 50 Seconds Max Reps.

1. High Knees
2. Elevated Leg Series (right)
3. Elevated Leg Series (left)
4. Dive Bombers
5. Angel Abs
6. Heel Tap Squats
7. Pendulum Squats
8. Walking Push Ups
9. Russian Kicks
10. Lunge Jump Kicks
11. Rolling Elbow Tap Plank
12. Heel Tap Abs
13. Burpee
14. Heel Tap Plank
15. Ball Pull or Frogger

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 10/50.

1. Squat and Lift
2. Butt Lift
3. Ball Pull
4. Warrior Tap (right)
5. Warrior Tap (left)
6. Side Lift (right)
7. Side Lift (left)
8. Superman Lift
9. Leg Series (right)
10. Leg Series (left)
11. Curtsy Lunge (right)
12. Curtsy Lunge (left)
13. Balanced Prone Heel Tap
14. Goddess Squat Reach (right)
15. Goddess Squat Reach (left)

Repeat 1-3X

stability ball reach



5 thoughts on “30-Minute Workout: Tight Core & Round Butt Stability Ball Workout

  1. Lucy

    Hi Melissa,
    Just a question..Will you be taking part in the dietbet? I’d just like to know for future reference if it would be healthy for a pregnant woman to be trying to lose weight ?
    Thank you the two of you and my mum and I love your workouts!
    Congratulations on baby Bender and happy new year to everyone. Lucy xx

    • benderfitness

      I will not be taking part in it this time around. 🙂 It is not advised to lose weight or do a restrictive diet during pregnancy, unless you are starting out with a very high BMI, and then it would only be under the direction/guidance of your doctor. I might be hosting another dietbet after Baby Bender is born though! I will be coaching and interacting throughout the program.

  2. Stephanie Smith

    I had a friend send me your way to get some advice on help and advice with exercises with abdominal diastasis recti. I’d appreciate any help I can get 🙂

    • benderfitness

      This has a breakdown and video to help strengthen your core. If you have any questions please let me know!

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