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.

EXERCISE 1

Place your ankles on the ball and go up to a plank position, be sure to activate your core so you keep a straight body. Press your feet down on the ball and pull the ball towards your core. Go back to start position and repeat.

EXERCISE 2

Place your ankles on the ball and go up to a plank position, be sure to activate your core so you keep a straight body. Go down in a push up.

EXERCISE 3

Sit on the ball, hold your hands behind your head as support. Bend back over the ball, as you lay down on the ball, go up in a crunch again.

EXERCISE 4

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.

EXERCISE 5

The flex band is a perfect tool for resistance training. Stand on the band and grab the ends with your hands, you can adjust the resistance by wrapping them closer around your hands. Lean forward and have your arms crossed as you pull the band up towards your chest, release back slowly.

EXERCISE 6

Lay down on your back. Place the band under your feet and adjust the resistance with how much you wrap the band around your hands. Pull your feet in towards your core at the same time as you sit up with your upper body.