Day 5: Core and Stability (Bands and Exercise Ball)

💪 Welcome to Day 5 of the FREE 7-Day Functional Training Guide! This session is all about dialing in your core strength and stability with bands, a stability ball, and bodyweight work. If Day 4 pushed your stamina, Day 5 brings things back to center—literally. We’ll challenge your trunk control, hip stability, and deep core engagement with slow, intentional movements designed to build strength where it matters most. Think of your core as the foundation of every athletic move. A strong, stable midsection makes lifting, running, jumping, and even daily activities more efficient. So today, instead of rushing, we’re focusing on quality over speed. Each rep is a chance to build control, resilience, and balance. STRUCTURE (condensed version): Straight Sets | Total Time: ~13 Min | 15–sec Rest between Sets MOVEMENTS: Stability Ball Feet-to-Hand Pass Off – 3 x 10 Banded Side Plank Rows – 3 x 10 per side Glute Bridge March with Band – 3 x 10 per side Ball Stir-the-Pot – 3 x 8 circles each direction 🔥 Pro Tip: Breathe with intention and keep every movement controlled. Stability training isn’t flashy, but it pays off big time—better posture, stronger lifts, and reduced risk of injury. 👉 Next: Day 6 can be watched here: https://youtu.be/9-2IhCsuOn8?si=jKa00dDBOcJBt7jS 👉 And remember: you’ll be able to download the full 7-Day Functional Training Guide FREE on Instagram @magdalenakognex after Day 7! 📲Follow me on Instagram to stay connected /More Behind the Scenes https://www.instagram.com/magdalenakognetx/?hl=en ☕ If you like to support this channel, you can do this here: https://buymeacoffee.com/magdalenakognetx Timestamps: 00:00 Intro 00:20 Set 1 of 3 Stability Ball Feet-Hand off Pass 01:45 Set 2 of 3 Stability Ball Feet-Hand off Pass 03:09 Set 3 of 3 Stability Ball Feet-Hand off Pass 04:34 Set 1 of 3 Banded Side Plank Rows (R) 05:11 Set 2 of 3 Banded Side Plank Rows (R) 05:49 Set 3 of 3 Banded Side Plank Rows (R) 06:26 Set 1 of 3 Banded Side Plank Rows (L) 07:05 Set 2 of 3 Banded Side Plank Rows (L) 07:44 Set 3 of 3 Banded Side Plank Rows (L) 08:22 Set 1 of 3 Glute Bridge March with Bands 09:17 Set 2 of 3 Glute Bridge March with Bands 10:12 Set 3 of 3 Glute Bridge March with Bands 11:07 Set 1 of 3 Ball Stir-the-Pot Circle 12:04 Set 2 of 3 Ball Stir-the-Pot Circle 13:02 Set 3 of 3 Ball Stir-the-Pot Circle 13:44 THANK YOU 📌 Save this video and proceed to Day 6 🔗 Other Workouts You Might Like: 🔸https://www.youtube.com/watch?v=yisNdWbh2V8&t=3s 🔸https://www.youtube.com/watch?v=1ZMkiS8KnWc #coreworkout #stabilitytraining #functionalfitness #bandworkout #stabilityball #corestrength #7daychallenge #functionaltraining #bodyweightworkout #homeworkout #athletetraining #strongercore #magdalenakognetx -------------------------------------------------------------------------------------------------------------------------------------- 💖 Other ways to Support My Channel 🔗 Shop My Amazon Favourites: https://amzn.to/42XP2Cc 🔥 My Favorite Fitness Gear (so far): 🏋️‍♀️ 8kg/18lb kettlebell https://amzn.to/40UjgEw 🏋️‍♀️ 10kg/22lb kettlebell https://amzn.to/45CJ4Yh 🏋️‍♀️ 14kg/31lb kettlebell https://amzn.to/4fqmbKU 🏋️‍♀️ Paralette Bars: https://amzn.to/3YwSXDb 🏋️‍♀️ Resistance Bands: https://amzn.to/3GDpnpg 🏋️‍♀️ Workout Bench: https://amzn.to/4jYSySZ 🏋️‍♀️ Pad for Barbell: https://amzn.to/4hLkJ6n 🎙️ Tech I use for videos: 🎤 Microphone for Videos: https://amzn.to/3CRgEhU --------------------------------------------------------------------------------------------------------------------------------------- Hey, I’m Mags — a 36 year old mom, wife, and fitness lover with a background in personal training and competition sharing real-time workouts you can actually fit into a busy day. These follow-along routines are made for anyone over 30 who wants to get stronger, move better, and stay consistent. Whether you're training at home or squeezing in a quick session between everything else, you're in the right place. 🎯 Strength, mobility, abs, and fat-burning workouts ⏱️ Efficient, follow-along style — no gym needed 💪 Workouts for women (and anyone) who want to feel good and get results Let’s move! -------------------------------------------------------------------------------------------------------------------------------------- Disclaimer: Please consult with a healthcare professional before beginning any exercise program. Perform all exercises at your own risk. By following this workout, you agree to take full responsibility for your own health and safety. If you experience any discomfort, pain, or injury, stop immediately and seek appropriate medical attention. Always listen to your body and modify exercises to fit your individual needs and fitness level.