Core and More movement videos - 45 and 30 minute workouts
I love the balance tool of the stability ball - it takes one’s workout to a whole new and functional level. Strengthening exercises will safely yet effectively progress from a more stable situation (floor or chair) to an increasingly wobbly and challenging situation on the stability ball. You can choose which surface is the most applicable for you at the time. Exercise progressions such as weights, resistance bands and other easily home-sourced items will be suggested, as well as options to take it down a notch if your body needs it. Let me know which one you’d like and I’ll send you the password and punch your card.
Core and More 1: Introduction to core strength with options for all levels. You’ll need a pillow, a mat and a chair.
Core and More 3: Boosting options for front and back core (planks and reverse planks) as well as examining shoulder flexibility and strength in rotation and overhead movements.
Core and More 5: Core work (floor or ball) along with hamstrings and upper back.
Core and More 7: Taking sides! Lateral trunk muscles (side abs) and lower limb - inner and outer thighs. You'll need a pillow or two and your ball if you have one.
Core and More 9: Core work plus upper back and postural muscles. Bring some weights into the mix along with your ball or chair.
Core and More 11: Pilates-style teasers interspersed with shoulder and upper back postural strengthening.
Core and More 13: An efficient 30 minute work out. Upper and Lower body combo moves plus core on the floor. You can use weights or a resistance band, the floor or a ball.
Core and More 15: Anterior and Posterior core muscles (chair and ball options) plus upper back and balance. You'll need: mat, band, chair and/or ball.
Core and More 17: A faster paced workout switching between lunge variations, deltoid work, and oblique- focused work on the ball.
Cores and More 19: Core plus add- and abd-uction of upper and lower limbs. You'll need a band tied in a loop and some pillows along with the usual props of mat, chair/ball and of course, water.
Core and More 21 : All around the core: exercises rolling around the front, side, and back of the torso. You'll need a mat and a ball/pillow.
Core and More 2: We'll start with floor, then chair and then add the ball as a higher intensity option. You can use a pillow instead, this class is for ALL levels.
Core and More 4: A focus on oblique abdominals and upper back strength, with a few cardio intervals thrown in to burn the calories. You'll need a mat, 2 pillows, light weights, your chair and your ball (opt.)
Core and More 6: Core and glutes - let's improve our assets! You'll need a mat, a pillow, a chair and possibly a ball.
Core and More 8: Pilates-style core work plus some squats and lunges. Use weights if you have them.
Core and More 10: Ankle stability, biceps, triceps, Cross-body movements and of course... core.
Core and More 12: Torso strength focus; bridging with options to elevate the upper or lower body on a chair or a ball. A few cardio intervals thrown in for a boost!
Core and More 14: Lots of core - you'll need a pillow, plus a chair/ball and some resistance tubing. Medial deltoid and all sorts of anterior and posterior abdominals.
Core and More 16: Using the ball as a weight bench replacement, adding bicep, tricep and upper back exercises, along with core stabilizing planks in increasing intensity.
Core and more 18: Lots of props - chair and pillow, weights and mat, a ball to take it up a notch if you wish. Water.
Core and More 20: Pilates-style core and a focus on shoulders.