Wednesday, July 22, 2015

Workout Wednesday - Bosu & Stability Ball!

Today's #WorkoutWednesday is going to heavily include my absolute favorite piece of workout equipment-- the bosu ball! The bosu can add a challenge to even the simplest workout by incorporating the element of stability and balance. This piece of equipment is a little pricey, so if you don't already have one, I recommend checking if there's a bosu at your local gym. I had been wavering on purchasing one for a while, and finally caved a few months back. Now I use it in almost every workout. 

On #WorkoutWednesday I plan to show you, step-by-step, the workout I will be performing. It will include the modifications I use-- but obviously adjust as necessary for your own body. I did not invent these moves. A quick Google search for "strength training" or "body weight exercises" will find you most of the moves I will be showcasing. I am not a doctor of certified trainer (yet!). Just a person who loves living a fit and healthy lifestyle, and wants to share what I do with all of my wonderful readers :)


Today's Workout!

Each set will be repeated x3 for a total of 26-ish minutes. If 45 sec is too much, drop it back to 30 sec. Let's begin!

Forearm Plank


From a push-up position bend your arms and rest your forearms on the ground. Keep your back flat and core engaged. Hold position.

Stability Ball Plank


Rest your forearms on a stability ball. Extend your legs behind you and into a plank position. Keep your back flat and core engaged. Hold position.

Bosu Twist

Can be done with or without weights.

From a seated position on the bosu, bend your knees, lean back and engage your ab muscles. If using a weight,  hold it close to your body as you twist to the left, back to the center, then to the right. Keep your abs engaged for the duration. You can lean back further or lift your legs off the ground for more of a challenge.

Bosu Wobble Plank


With the bosu dome-side down, place your right hand on the right edge of the flat side and the left hand on the left edge. Extend your legs behind you and into a plank position. Keep your back flat, core engaged, and your hips straight and level while you push down on the right side of the bosu then down on the left side. Your shoulder will dip to the side you are pushing down on, but keep your hips level.

Bosu Leg Holds


From a seated position on the bosu, engage your core and lean back. Raise your feet off the ground and extend your legs out in front of you. Hold position. Your legs can be straight and low to make this harder, or you can keep your knees bent. The straighter and lower your legs the harder this will be. But you'll still work those abs with bent knees!

Pot Stir

Kneel on the ground with a stability ball in front of you. Place your forearms on the stability ball, and push the ball out and away from your body until you are almost in a kneeling plank position. Engage your core. Using your forearms circle the ball to the right and then back to the left.

Bosu Sit & Reach


From a seated position on the bosu lean back, engage your core, sit up and reach towards your feet. With your core engage, lean back, and repeat. 

Bosu / Stability Ball Plank


The move is a little tougher to get into-- it requires some balance. If you are doing this for the first time, don't hesitate to ask someone to hold the stability ball for you until you get stable.

With your forearms on the stability ball carefully extend each leg backwards and place your foot on the bosu ball dome. Get stable with your feet on the dome and hold position.

Bosu Step Up & High Knee


Stand in front of the bosu with dome-side up. Step up with your right leg while simultaneously bringing your left leg into a high knee position. Step back down placing your left foot on the ground first, then your right foot. Step up with your left leg while simultaneously bringing your right leg into a high knee position. Step back down placing your right foot on the ground first, then your left foot. Repeat.

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Always remember quality over quantity. It's better for your body to perform the move correctly for a shorter amount of time than to compromise your form. 

Thanks for sticking with me! 

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Your turn! Is this your first bosu experience? If you've bosu-ed (yes I totally made up that word!) before-- what's you favorite bosu exercise?
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♥AK

all photos were taken with GoPro HERO3 Silver


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