30 Minute Stability Ball Workout - Hamstrings & Abs | Pure Endure Day 3

A 30 minute workout to demand so much from your hamstrings you will be looking forward to the abs portion! A great hamstring workout, involving the glutes, core and abs!

Hamstrings & glutes first, then onto some abs and core, then a 1 minute hamstring roll out finisher!!! 🔥🔥🔥🔥🔥

You maybe have a stability ball lying around or have seen them at the gym and tried a couple of movements on it but this workout will take the demand on the hamstrings to another level!

For this very hamstring demanding session, you will need a stabilty ball and your mat!

If you don’t have a stability ball and would like a workout to target the glutes & hamstrings, below is a link to a 35 minute hamstrings and glutes workout as an alternative using dumbbells!

https://youtu.be/1T3v_leyDIE

The timer will be on for 45 seconds of work per exercise with 15 seconds rest inbetween!

Some of the sets will be performed for 4 sets, others for 2 sets!

HAMSTRING ROLL OUT
HAMSTRING ROLL OUT
HAMSTRING ROLL OUT
HAMSTRING ROLL OUT

SINGLE LEG ROLL OUT
SWITCH SIDE!

SINGLE LEG HOLD!
SWITCH SIDE!

BOTH LEGS HOLD!
BOTH LEGS HOLD!
BOTH LEGS HOLD!
BOTH LEGS HOLD!

GLUTE BRIDGE
GLUTE BRIDGE
GLUTE BRIDGE
GLUTE BRIDGE

SINGLE LEG BRIDGE
SWITCH SIDE!

BRIDGE TO ROLL OUT!
BRIDGE TO ROLL OUT!
BRIDGE TO ROLL OUT!
BRIDGE TO ROLL OUT!

LEG LOWERS
LEG LOWERS

CRUNCHES
CRUNCHES

ALTERNATING DEADBUG
ALTERNATING DEADBUG

PLANK SAW
PLANK SAW

CIRCLES (CLOCKWISE)
CIRCLES (ANTI-CLOCKWISE)

Finisher:
1 minute HAMSTRING BALL ROLL OUT BURN OUT!

If you have never used a stability ball before in this format, just know that everyone else in same position will find it hard. The balance involved, stability required, control of moving and holding the ball and the direct demand on the glutes and hamstrings may leave you even frustrated at times but I would liken it to Bulgarian lunges; nearly always the first time trying those lunge variations, even simply balancing in that position can be demotivating but then one day you are adding weight, holding and even jumping!

I am so excited to hear how you get on! You will either love it or hate it I think!

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IMPORTANT: It is important to stop immediately if you feel lightheaded or dizzy at any point.

Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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Here’s today’s optional add-on: https://youtu.be/kZDvg92tTMc

Pure Endure Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPWjY-JZgR414hkGltmiDGiY

Check out my other 30 Minute Stability Ball Workout: https://youtu.be/qPtnAnH5pNc

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

Видео 30 Minute Stability Ball Workout - Hamstrings & Abs | Pure Endure Day 3 канала Caroline Girvan