IN THIS LESSON

Whatever It Takes - Imagine Dragons - 3’21 - 134 bpm

This track focuses on deep core strengthening, control, and coordination, combining floor-based abdominal work with seated balance challenges on the round part of the B-BOARD. The goal is to build strength through slow, controlled movements first, then increase intensity with faster repetitions while maintaining proper alignment and breath control. Emphasis is placed on keeping the chest lifted, protecting the lower back, and using the breath to support core engagement.

Part 1: Remain on the round part of the board and take 15 seconds to set up in the crunch position.

• Begin with slow bicycle crunches, alternating right and left
• Perform 2 controlled rounds, then increase the tempo for 3 faster repetitions

Quick transition into a seated position, hips centered on the board.
Hands may grab the handles or rest on the board for support.

Seated combo:
• Chest lifted, knees to chest
• Extend arms forward and legs out while leaning the torso slightly back
• Return knees to chest
• Perform 2 repetitions

Follow with 1 seated extension:
• Knees lifted
• Arms extend overhead
• Chest stays tall

This full combination is performed 4 times, then transition smoothly to the floor, lying on the back.

Part 2: Start again lying down:

• Slow bicycle crunches, right and left
• Increase speed for 3 faster repetitions

Use the final 8 counts to set up for the seated position.

Seated combo with handles:
• Chest lifted, knees to chest
• Extend legs forward while leaning back, maintaining control
• Perform 2 repetitions

Final challenge of the combo:
• Keep knees lifted
• Avoid letting feet touch the board
• Extend arms overhead

Repeat this full sequence 4 times, then transition back to a lying position for Part 3.

Part 3: Begin once more with bicycle crunches:

• Slow alternating right and left
• Then 3–4 faster repetitions to increase intensity

Take 24 counts to set up the final sequence.

Final combo – Rowing Crunch + Seated Extension:
• Chest lifted, core braced
• Drive knees to chest
• Extend arms and legs forward while leaning back
• Maintain balance and control

Perform this combination 4 times, focusing on smooth transitions, strong abdominal engagement, and controlled breathing.

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