This five-minute, full-body workout focuses on the deep core, pelvic floor, glutes, back, and arms. Required equipment includes a ball and dumbbells, with ankle weights listed as an optional addition. Warm-up - The session begins on the back with the ball placed between the inner thighs. - Five pelvic rolls are performed to activate the core, involving a vertebra-by-vertebra lift and lower movement while squeezing the ball.