Workout
1. Roll the ball in and out (10)
![](https://static.wixstatic.com/media/9a674f_5893988bda634a888416cb403b78b7ee~mv2.png/v1/fill/w_448,h_137,al_c,q_85,enc_auto/9a674f_5893988bda634a888416cb403b78b7ee~mv2.png)
2. Roll the ball in and out - single leg (10/leg)
![](https://static.wixstatic.com/media/9a674f_6a579121b7044d4ab89c67ab54cb81b5~mv2.png/v1/fill/w_460,h_147,al_c,q_85,enc_auto/9a674f_6a579121b7044d4ab89c67ab54cb81b5~mv2.png)
3. Bridge (30 sec)
![](https://static.wixstatic.com/media/9a674f_ec71c9f6919640d5a9240a744403889a~mv2.png/v1/fill/w_216,h_131,al_c,q_85,enc_auto/9a674f_ec71c9f6919640d5a9240a744403889a~mv2.png)
4. Bridge hold while rolling ball in and out (10)
![](https://static.wixstatic.com/media/9a674f_ec71c9f6919640d5a9240a744403889a~mv2.png/v1/fill/w_216,h_131,al_c,q_85,enc_auto/9a674f_ec71c9f6919640d5a9240a744403889a~mv2.png)
5. Inner thigh pulses (10 pulses x 5 sets) *Squeeze in on ball
![](https://static.wixstatic.com/media/9a674f_8b09937dca1248d1973cdbf84c4ff7f1~mv2.png/v1/fill/w_200,h_181,al_c,q_85,enc_auto/9a674f_8b09937dca1248d1973cdbf84c4ff7f1~mv2.png)
6. Leg lifts (10 reps x 2 sets)
![](https://static.wixstatic.com/media/9a674f_a19d6dd2bd8b43d9aeea9fc87b79a71f~mv2.png/v1/fill/w_444,h_179,al_c,q_85,enc_auto/9a674f_a19d6dd2bd8b43d9aeea9fc87b79a71f~mv2.png)
7. Plank (30 sec)
![](https://static.wixstatic.com/media/9a674f_492a4df2f7de4113a1fa002f40fdf68d~mv2.png/v1/fill/w_227,h_137,al_c,q_85,enc_auto/9a674f_492a4df2f7de4113a1fa002f40fdf68d~mv2.png)
8. Push up ladder (5 reps, 4, 3, 2, 1)
![](https://static.wixstatic.com/media/9a674f_c8060399a9694160b0f8cecf6f551e85~mv2.png/v1/fill/w_486,h_140,al_c,q_85,enc_auto/9a674f_c8060399a9694160b0f8cecf6f551e85~mv2.png)
9. Plank knee tucks (10)
![](https://static.wixstatic.com/media/9a674f_156178c037a14e77b856d7c86e9948af~mv2.png/v1/fill/w_478,h_139,al_c,q_85,enc_auto/9a674f_156178c037a14e77b856d7c86e9948af~mv2.png)
10. Plank roll-outs (10)
![](https://static.wixstatic.com/media/9a674f_3ca746a73b1a4d40a992c00aeccb849e~mv2.png/v1/fill/w_521,h_165,al_c,q_85,enc_auto/9a674f_3ca746a73b1a4d40a992c00aeccb849e~mv2.png)
11. Single leg lifts (10) and single leg circles (10)- right side
![](https://static.wixstatic.com/media/9a674f_7fb5387cfc2042d6a912b1b45a6045f7~mv2.png/v1/fill/w_305,h_169,al_c,q_85,enc_auto/9a674f_7fb5387cfc2042d6a912b1b45a6045f7~mv2.png)
12. Repeat #11 on the left
13. Walk-outs (10)
![](https://static.wixstatic.com/media/9a674f_caeb8c996dd94bb4a43eabd25ffc2484~mv2.png/v1/fill/w_548,h_206,al_c,q_85,enc_auto/9a674f_caeb8c996dd94bb4a43eabd25ffc2484~mv2.png)
Stretches
![](https://static.wixstatic.com/media/9a674f_61b4eb7be5d546909ca5d8e49cac4582~mv2.png/v1/fill/w_540,h_171,al_c,q_85,enc_auto/9a674f_61b4eb7be5d546909ca5d8e49cac4582~mv2.png)
This article is part of a series called Workouts with Jordan. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/workouts-with-jordan
Jordan now has her own YouTube channel called Follow Along Fitness. Whether you’re a senior, a beginner, a pro, or even pregnant - there’s something for everyone!
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