OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

Keeping it short and simple. The role of the core is to resist movement, so we will practice that skill with these two movements. Remember to never let your back sag at end range and maintain a solid pike position. If the ab rolls are too easy from your knees go to your feet! Make sure to rest as needed to maintain good form.


Exercises

Set 1: 1 round
Ball Ab Rolls
Ball Ab Rolls
10 reps
Ball Plank Pikes
Ball Plank Pikes
10 reps
Ball Ab Rolls
Ball Ab Rolls
8 reps
Ball Plank Pikes
Ball Plank Pikes
8 reps
Ball Ab Rolls
Ball Ab Rolls
6 reps
Ball Plank Pikes
Ball Plank Pikes
6 reps
Ball Ab Rolls
Ball Ab Rolls
4 reps
Ball Plank Pikes
Ball Plank Pikes
4 reps
Ball Ab Rolls
Ball Ab Rolls
2 reps
Ball Ab Rolls
Ball Ab Rolls
2 reps
Ball Ab Rolls
Ball Ab Rolls
4 reps
Ball Plank Pikes
Ball Plank Pikes
4 reps
Ball Ab Rolls
Ball Ab Rolls
6 reps
Ball Plank Pikes
Ball Plank Pikes
6 reps
Ball Ab Rolls
Ball Ab Rolls
8 reps
Ball Plank Pikes
Ball Plank Pikes
8 reps
Ball Ab Rolls
Ball Ab Rolls
10 reps
Ball Plank Pikes
Ball Plank Pikes
10 reps

Set 2: 1 round
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
30 seconds
Rest
Rest
8 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
30 seconds
Rest
Rest
8 seconds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
20 seconds
Rest
Rest
8 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
20 seconds
Rest
Rest
8 seconds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
10 seconds
Rest
Rest
8 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
10 seconds
Rest
Rest
8 seconds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
20 seconds
Rest
Rest
8 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
20 seconds
Rest
Rest
8 seconds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
30 seconds
Rest
Rest
8 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
30 seconds
Rest
Rest
3 minutes

Set 3: 1 round
Ball Ab Rolls
Ball Ab Rolls
10 reps
Ball Plank Pikes
Ball Plank Pikes
10 reps
Ball Ab Rolls
Ball Ab Rolls
8 reps
Ball Plank Pikes
Ball Plank Pikes
8 reps
Ball Ab Rolls
Ball Ab Rolls
6 reps
Ball Plank Pikes
Ball Plank Pikes
6 reps
Ball Ab Rolls
Ball Ab Rolls
4 reps
Ball Plank Pikes
Ball Plank Pikes
4 reps
Ball Ab Rolls
Ball Ab Rolls
2 reps
Ball Ab Rolls
Ball Ab Rolls
2 reps
Ball Ab Rolls
Ball Ab Rolls
4 reps
Ball Plank Pikes
Ball Plank Pikes
4 reps
Ball Ab Rolls
Ball Ab Rolls
6 reps
Ball Plank Pikes
Ball Plank Pikes
6 reps
Ball Ab Rolls
Ball Ab Rolls
8 reps
Ball Plank Pikes
Ball Plank Pikes
8 reps
Ball Ab Rolls
Ball Ab Rolls
10 reps
Ball Plank Pikes
Ball Plank Pikes
10 reps

Set 4: 1 round
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
30 seconds
Rest
Rest
8 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
30 seconds
Rest
Rest
8 seconds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
20 seconds
Rest
Rest
8 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
20 seconds
Rest
Rest
8 seconds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
10 seconds
Rest
Rest
8 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
10 seconds
Rest
Rest
8 seconds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
20 seconds
Rest
Rest
8 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
20 seconds
Rest
Rest
8 seconds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
30 seconds
Rest
Rest
8 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
30 seconds


Related Workouts

  • Cookie Crumbler
    Cookie Crumbler
    16 mins 30 secs, Casual
  • Weight Loss Basics
    Weight Loss Basics
    20 minutes, Casual
  • Mid-Section Drill
    Mid-Section Drill
    20 minutes, Intense
  • Drop It, Girl!
    Drop It, Girl!
    25 minutes, Moderate
  • Mountain Girl
    Mountain Girl
    16 minutes, Moderate
  • Drop & give me 20!
    Drop & give me 20!
    19 minutes, Intense

To do this workout, please create an account or log in.



You Might Also Like

No More Weak Core

No More Weak Core

Casual Ic_time_32x32 10 mins  
Core   Ic_workout_dumbbell_32x32 Exercise Ball
AB KILLAH From Manila HS

AB KILLAH From Manila 💋🌟HS

Intense Ic_time_32x32 11 mins  
Core  
Rock Hard Abs

Rock Hard Abs

Intense Ic_time_32x32 10 mins  
Core  
Celebrate with Bodyweight

Celebrate with Bodyweight

Intense Ic_time_32x32 8 mins  
Full Body  
Stability Ball Quick Hitter

Stability Ball Quick Hitter

Intense Ic_time_32x32 14 mins  
Core   Ic_workout_dumbbell_32x32 Stability Ball
Pull Through

Pull Through

Intense Ic_time_32x32 12 mins  
Core   Ic_workout_dumbbell_32x32 Wall, Pull Up Bar

Workout Categories