Core and Strength Training Workouts
Workout 1
Balance on right leg for 1 minute with eyes closed. Repeat with left leg.
Ball Roll out: Start with the ball infront of you and with your hands on the ball. Now lower your body by rolling the ball out keeping your abs tight and as stabilizers so you dont fall. Once you have reached a desired stretch and extension return to the starting position by contracting your abdominals. 3 x 15 of these.
Wide stance squats: Take a wide stance with toes pointing out while holding a dumbbell with both hands (or just do the squats without a dumbell). While keping your back straight and head up, bend at the knees until your thighs are parallel with the floor or the dumbbell is just above the floor and not touching it. Reverse the order to bring your body back up. 3 x 10 of these.
3 x 10 push-ups
Twisting Crunches : Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso in a diagonal fashion (bring a shoulder towards the opposite knee). Keep your head and spine straightly aligned. Slowly return to the starting position without releasing tension on your abdominals. Repeat on other side. 3 x 20 of these.
1 minute plank on floor
Balance on right leg. Lift left leg in front of you, then extend the leg behind you, then repeat. 30 on each leg.
3 x 10 push-ups on the stability ball. Feet on the ball.
Pelvic Thrust Raises: Start by lying down on a mat and raising your legs to 90 degrees. Now with your arms at your side raise your pelvis up off the floor while trying to keep your legs perfectly vertical. This is a difficult exercise to perform properly but do your best. If you aren't sure how to do it, then ask me.
1 minute plank on the stability ball
2 x 50 crunches on the stability ball.
Workout 2
3 x 10 push-ups
2 x 25 crunches on a stibility ball
30 second side plank on each side
2 x 10 lunges, switching legs after each one. 30 sec between each set
3 x 10 push-ups
2 x 25 crunches on a stability ball
Balance on right leg for 1 minute and then switch legs
1 minute plank on stability ball
2 x 10 lunges, switching legs after each one. 30 sec between each set
2 x 25 leg lifts
1 minute plank on stability ball
2 x 25 bicycles
Balance on right leg for 1 minute and then switch legs
Workout 3
3x 15 second planks with a 10 sec rest after each
2 x 25 leg lifts with 30 sec after each
2 x 15 wide squats with 30 sec rest after each
3 x 10 push-ups on stability ball
3 x 20 pelvic raises on stability ball with 30 sec rest after each
2 x 50 crunches on the ball with 30 sec rest after each
3 x 15 second planks on the stabilitry ball with15 sec rest after each
Supermans: Lie face down on a mat with your arms stretched above your head (like superman) Raise your right arm and left leg about 5-6 inches off the ground (or as far as you comfortably can). Hold for 3 seconds and relax. Repeat with the opposite arm and leg. 3 x 10 of these with 20 seconds rest after each.
3 x 10 push-ups on the stability ball
Workout 4
25 push-ups
Balance on each leg for 1 minute
30 second side plank on right side, 30 seconds on left seide
10 lunges on each leg
25 crunches on stability ball
1 minute plank on stability ball
3 x 10 squats with 15 sec rest after each
25 leg lifts
25 push-ups on stability ball
10 lunges on each leg
25 crunches on the stability ball
25 push-ups
Workout 5
5 x 5 push-ups with 15 sec rest after each
3 x 20 leg lifts with 15 sec rest after each
2 x 30 sec planks with 30 sec rest after each
3 x 20 bicycles with 15 sec after each
5 x 5 push-ups with 15 sec rest after each
3 x 20 bicycles with 15 sec rest after each
2 x 30 sec planks with 30 sec rest after each on stability ball
3 x 50 crunches on stability ball with 15 sec rset after each
5 x 5 push-ups with 15 sec rset after each on stability ball
Workout 6
3 x 10 push-ups with 30 sec rest after each
Stand on left leg for 60 seconds
Stand on right leg for 60 seconds
2 x 30 planks with 30 sec rest after each
3 x 25 crunches on the ball on 30 sec rest
Stand on left leg for 60 seconds
Stand on right leg for 60 seconds
3 x 10 push-ups with 30 sec rest after each
Stand on left leg for 60 seconds
Stand on right leg for 60 seconds
2 x 30 planks with 30 sec rest after each
3 x 25 crunches on the ball on 30 sec rest
Workout 7
Balance on left foot for 1 minute extending your leg in front of you as you stand
Balance on right foot same as above
4 x 25 Standing bicycles (Place hands behind your head, pull right elbow down to the left knee as you raise the left knee. Hold your stomach in while doing this) Alternate arm and knee each time.
20 push-ups
Balance on left foot with eyes closed for 1 minute
Balance on right foot with eyes closed for 1 minute
1 minute plank
4 x 25 crunches on the stability ball
20 push-ups
Balance on left foot for 1 minute. Raise your right knee up so it's even with your hip and rotate out to the right and bring it back. Continue for 1 minute then reverse legs.
1 minute plank
4 x 15 leg lifts
20 push-ups
Workout 8
Leg raises on ball 2 x 30 sec each leg (sit on ball. Holding in your core simply raise your right leg off the floor and hold it for 30 sec/repeat with left leg)
3x 10 sec planks on stability ball with 15 sec recovery after each
3 x 20 crunches on 10 sec rest on the stability ball
4 x 5 push-ups on the stability ball with 15 sec rest after each
3 x 20 pelvic raises on the stability ball (this is the best way to strengthen your hamstrings) Lie on the floor. Place the heels of your feet on the ball. Raise your pelvis off the floor to the ceiling and lower again.
Leg raises on ball 2 x 30 sec each leg (sit on ball. Holding in your core simply raise your right leg off the floor and hold it for 30 sec/repeat with left leg) This time do it with your eyes closed.
3x 10 sec planks on stability ball with 15 sec recovery after each
3 x 20 crunches on 10 sec rest on the stability ball
4 x 5 push-ups on the stability ball with 15 sec rest after each
3 x 20 pelvic raises on the stability ball (this is the best way to strengthen your hamstrings) Lie on the floor. Place the heels of your feet on the ball. Raise your pelvis off the floor to the ceiling and lower again.