Day 20: Have a Ball on Hump Day!

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Wednesday’s are by far my favorite day of our September Challenge! These exercises are tough but SO good for us. If you don’t have a stability ball, you can still do these exercises…modify them and do your best! The V-Pass can be done with a small ball or pillow and it a great core exercise!

Without further adieu….let’s get sweaty and have a ball!

Day 20 Plan:

  • Quick Morning Workout & Quick Before Bed Workout
  • Day 20 exercises: 2-3 x 10
  • Bonus: Stability Ball Back Extension
  • Speed Work: The Even Steven

Quick Morning Workout & Quick Before Bed Workout:

Day 20 exercises: 2-3 x 10 – Click here and scroll down for “how to” videos for today’s exercises! 

  • Stability Ball V-Pass
  • Stability Ball Leg Press
  • Stability Ball Crunches
  • Stability Ball Glute Bridges
  • Stability Ball Plank

Bonus: Stability Ball Back Extension – You can do it, put your back into it! Start with the stomach and hips on the ball, legs extended straight behind (toes resting on the ground). Hold onto the ball with the hands for balance. If this position is difficult to maintain due to slippery shoes, try placing the feet against a wall. Raise the chest high (like a yoga “cobra”), bringing the hands to the back of the head. Hold for a beat or two, and return to a relaxed position. Repeat for 12 to 15 reps.

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Speed Work: 1/4 mile repeats at an “even steven” pace. Click here for this week’s workout.

End today’s workout with a good ab stretch and don’t kill all your hard work with unhealthy eating! Spend a minute with the stretch below then have a great day Crew!

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