LET'S GET STARTED!
Try this workout at home - it doesn't take more than half an hour and can easily be combined with some recovery training afterwards. Do the exercises for 20 repetitions x 4 laps.
Start i a plank position with your ankles balancing on the ball. Pull your booty up towards the ceiling and at the same time let you feet pull the ball towards your core. Go back to start position slowly.
Lay down on your stomach over the ball, keep your feet steady in the floor / mat. Place your hands behind your head as support and lift your upper body and back towards the ceiling. Go back down controlled and repeat.
Stand hipwidth apart with one foot on one end of the band. Grab the other end with opposite hand, adjust the resistance by wrapping the band around your hand. The movement should go from the foot holding the band up in the air on the opposite side. Switch side and repeat.
Lay down on the mat and place the toning ball under your spine. With straight legs start to pedal your legs up and down.
Let's finish off with a regular plank! Place the ball under your ankles, make sure to keep a straight body through the exercise! Do 1 min x 3 , rest for 15 sec in bewteen.