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15-Minute HIIT Core Cardio Burn & 10-Minute Stability Ball Workout

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Hi Everyone!

Today’s workout combo is all about the core! The first workout is a Core Cardio Burn HIIT & the second workout uses a Stability Ball. I am always hesitant to include exercise equipment, because I know many people might not have access to a stability ball at home. I do love the moves you can do with a stability ball, especially for the core. You can always modify to do the exercises without the ball by using a chair or bench.

A donkey kick can be substituted for the Pike for a body weight variation. If you have hardwood floors you can do a modified version of this by placing a towel under your feet and sliding your body into the pike position.

Remember, there is always a way to make the workouts work based on what you have access to at home.

I want to thank everyone for their prayers, positive thoughts and well wishes. I posted yesterday that I was in the ER all day due to intensive abdominal pain. They gave me the option of having my appendix removed, but they were only 50% sure that was the problem so I declined and chose to wait. I need some more testing to see if it’s my gallbladder, or figure out what the problem is, but I am hoping to avoid surgery and keep all of my organs.

I hope you enjoy today’s workout! Let me know what you think in the comments below, on Instagram or on Facebook.

Melissa

Instagram, Twitter, Pinterest & Snapchat: @BenderFitness
Facebook: @MelissaBenderFitness
Jesse: Instagram: @BenderCrosby1

Click the link to get your own Gymboss Interval Timer!

Set your timer for 10 Rounds of 40/50.

-High Knees
1. Plank Crunch
-High Knees
2. Plank Jack Pushup
-High Knees
3. Side Plank Reach Through (right)
-High Knees
4. Side Plank Reach Through (left)
-High Knees
5. Rainbow Plank (right)
-High Knees
6. Rainbow Plank (left)
-High Knees
7. Down Dog Cross & Lift (right)
-High Knees
8. Down Dog Cross & Lift (left)
-High Knees
9. Pushup to Hip Thrust (alternating)
-High Knees
10. Knee Drop Plank

Repeat 1-3X
Optional: Pair with 15-30 Minute Run or Cardio of Choice. 

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball.

1. Butt Pull
2. Thigh Squeeze
3. Single Hip Lift (right)
4. Single Hip Lift (left)
5. Superman Glute Lift
6. Back Extension
7. Prone Elbow Twist
8. Pike
9. Reaching Situps
10. Ball Pass

Repeat 1-3X
Optional: Pair with 10 Minute Jump Rope Workout.

Butt Pull: Part 1
Butt Pull: Part 2
Thigh Squeeze: Part 1
Thigh Squeeze: Part 2
Single Leg Hip Lift: Part 1


Single Leg Hip Lift: Part 2
Superman Glute Lift
Back Extensions: Part 1
Back Extension: Part 2
Prone Elbow Twist: Part 1
Prone Elbow Twist: Part 2
Pike: Part 1
Pike: Part 2
Reaching Situps: Part 1
Reaching Situps: Part 2
Reaching Situps: Part 3
Ball Pass: Part 1
Ball Pass: Part 2
Ball Pass: Part 3
Gambit took my spot!

 

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