In this 2016 YouTube fitness video, Lindsey Bomgren (from Nourishment) leads a high‑volume, pyramid‑style core routine using a medium‑to‑heavy (8 lb) medicine ball. She outlines a sequence of nine exercises performed in descending rep counts that together total 390 repetitions, which the viewer repeats twice for a full workout. The routine begins with 50 slow, controlled medicine‑ball twists, moves into 40 mountain climbers with hands on the ball, 30 plank cross‑body rolls, 25 windshield‑wiper leg swings, a tabletop push‑up/sit‑up combo, 15 single‑leg reverse‑plank bounces per side, bicycle crunches with the ball, and finishes with 5‑rep plank rollouts per hand. Throughout, Lindsey emphasizes proper form—keeping the back flat, moving slowly, engaging the core, and maintaining shoulder stability—while offering optional modifications for different fitness levels. The video’s purpose is to provide a challenging, equipment‑based ab workout that builds core strength, stability, and endurance.
Chapters
Work, work, work, work, work, work. You see me, I be work, work, work, work, work, work. You see me do me, Drive me. I deserve. Hi, this is Lindsay with Nourishment rep Medicine ball workout for abs of steel. Let's jump right in. I have a medium to heavy medicine ball. Mine's eight pound weight. And let's get to work. So we're gonna go down pyramid style. We're starting with 50 reps of medicine ball quiz. Feet up or on the ground? Up to you. You're just twisting and twisting side to side. This is not a speed game, okay? It's about slow and controlled movement. Side to side twist. Tapping that medicine ball on the ground. Okay? From there, you're gonna roll right over into plank. You're doing 40 mountain climbers. Hands on the ball, butt is flat. Okay? Not trying to move the back here. Just climb, climb. 1, 2, 3, 4. Doing 40 of those bad boys. Lots of ST here for the shoulders. From here, you're going to stay right here and you're going to come into plank. Cross body rolls. I have the ball in one hand. Roll it across your body, reach through the obliques, plant the other hand, bring it back, reach through those obliques. We're doing 30 of these. So that's one. Leave it there. That's two. Bring it back. Reaching through and pulling right here, just like this. And then from here, we're going to take it back down to the mat. And you're doing windshield wipers on your back. Taking the ball straight legs. A straight as you can. Take my legs to one side, ball to the other. Switch and switch. You're doing 25 of these bad boys side to side. And then from here, you're gonna go into a tabletop. Push ups or sit ups. I keep the ball right here. I bring it up, put it between my legs, back grab it. This one's tricky. Okay, if you can't quite do this, you can just keep the ball with you and do sit up. Otherwise, try to bring it to a resting place. And up. Just like that, you guys. Okay? Okay. Reverse plank. Awesome. So if you can you option, just do reverse plank option. One leg on the ball, lots of stability right here. Okay, One leg on the ball. Bouncing. Lift and lower, lift and lower. Fifteen of these bad boys right here on the left leg. And then I'm gonna switch, bring it on over. 15 on the right. Okay, now you're doing bicycle. Okay, so I put the ball in between my legs right here. Knee to elbow, straight. Knee to elbow straight. Crunch and twist. Keeping the neck and shoulders up the mat, keeping those legs out as straight as you can. And then we're bringing it back up for the final exercise. You guys, it's a plank rollout. Okay, 5D. Because they're tough. I start with the ball on my hand. I roll out, bring it back in. Core. Holy bananas. You're going to really push that core. Roll it out, hold it back in. I'm going to do five on one hand, and then I'm going to do five on the other. And that is your pyramid workout. You're going to repeat this twice. Okay? Two times. And you're going to do 390 reps for abs of Steel. Have a great workout, Sam.
