1. Exercise Ball Workout

3 sets of 1 minute on each exercise - 15 minute total time

1. Pike

2. V- pass (lying on back pass the ball from hands to feet)

3. Double crunch (ball tucked under knees or squeezed between legs)

4. Oblique crunch (alt. to each side)

5. Decline push ups (walking out and back in)  

2. Core/Strength - no equipment needed

Push up set ( 3-5 sets of )

10 wide, 10 medium (hands under shoulders), 10 narrow (hands touching) -  10 second break between each set of 10 

3 sets / 1 minute at each exercise

1. Plank

2. V-sit with twist (sit on tail bone, lean back slightly, feet off ground, twist from side to side looking forward)

3. Double crunch

4. Glute/ham bridge (lie on back, knees bent , slowly lift hips off ground into a bridge, activate glutes i.e. squeeze your butt cheeks) 

5. Bicycles (lie on back, head and shoulders off ground, engage core, kick straight out, arms at sides)