Day 43: Core Quick Core
I wanted to play with my stability ball some more so I picked this core workout from Daily Burn. The instructor used a stability ball, but there was a modifier who did not, so if you don't have a ball, you'll be fine to do this workout. I was tempted to do it twice so I could experience it with the ball and without the ball, but I didn't have enough time.
This workout was only about 15 minutes, but it was pretty intense. Using the ball definitely adds a different twist to think. It made some things like sit ups easier, but it make other things like planks, really hard.
We started off with a short warm up that involved a lat stretch using the ball. This was interesting. We put our hands on the ball and then rolled forward on it and then back. Then we did a chest stretch. We sat on the ball and then rolled it so we were laying down on it and then we rolled back to almost seated. This was challenging without shoes on while on my carpet. I will have to rethink my footwear while doing ball stuff! Then we did an oblique twist. We laid back down on the ball again and put our arms up towards the ceiling. Then we rolled to the side and then the other side. I think I did this wrong. Oopsy.
After the warm up, it was time for the sit up challenge. We did these on the ball. I've never been able to do a sit up, but I can do them on the ball. :) I didn't actually count my sit ups. I can't keep track while working out. I'm not really sure why, but I just can't.
Then we got into the workout. We did several moves which all lasted about 30 seconds. We didn't have circuits or rounds or anything. We started with the Cross Crunch. This was was basically the upper body portion of a bicycle move. I did these on the ball. It really worked my legs to keep me stable on that thing while doing crunches. Then we did an Elbow Plank on the ball. I'm sure that I had horrible form, but I stayed on that ball the whole time. Then we did a side crunch on the ball. We were kind of in a side plank position with the ball under our arm pits. Then we crunched our elbow down to our hip. We did each side for about 30 seconds. Then we did the Around the World. We were laying on our backs on the ball and then we did crunches while moving our upper body in a circular motion. It's hard for me to explain. We did each side for about 30 seconds. Then we Plank Leg Circles. We were back on the side plank position on the ball and we lifted up the top leg and did circles. This doesn't sound hard, but balancing on the ball to do this was torture! OMG it was pretty much impossible for me to do the circles. We did each leg for about 30 seconds. Then we did Ball Pull Ins. We had our upper body in a plank position and our knees were up on the ball. We pulled our knees in to our chests and then pushed them back out. Then we did Pikes on the ball. Well, he did pikes on the ball and I just tried to stay on the ball. So to do the Pike, your upper body is in a Plank position and then we had our feet on the ball. We then pulled our feet in and stuck our butt up in the air. Then we pushed the feet back.
Then we went into a cool down.
I really liked the instructor. He was interesting and gave good instruction and wasn't annoying. Each move didn't really last that long so I found myself taking up a significant amount of time just getting into the correct position. If I was doing the modified versions, I would probably have been annoyed since they really zoomed in the instructor doing the stuff on the ball. It took a bit before they showed the modifier. That would have annoyed me.
BodyMedia Screen Shot
Here is the screen shot. I wasn't expecting much from it. It was only 15 minutes and there wasn't a lot of movement really going on.