Julie is a certified AFAA personal trainer and ACE group fitness instructor. Along with personal training at the Plex, she teaches group classes Fit Over 40, Chiseled, and Cross Fit. Every week she is here to bring you a quick 15-minute ball-buster workout that is sure to start the sweat!
You’re stuck on a desert island. You are allowed one piece of workout equipment, which will you chose? The elliptical? Please. A medicine ball? Respectable. But me, I’d pick a bosu® (well, that or a squat rack!).
Using a bosu® is a fun and simple way to crank up any workout because it instantly adds in the challenge of balance, which immediately activates your core. So this week’s workout of the week is bosu® beautiful. Rock these moves at the Plex, and you’ll be toning up in no time.
The key to these exercises is stability. Find your balance before you begin the movement, and don’t be frustrated if they don’t come easy! They take practice, and will improve as your core becomes stronger!
1. Bosu® Lunges
Start by placing your right foot on the top of the bosu, and your left foot a few feet behind you, in a forced-arch. You should be in a lunge position, supported by the bosu®.
Next, with your core tight, bend your back knee until it is about an inch away from the ground, and then straighten back up. As you straighten up, exhale. Repeat this 10 times on each leg.
2. Bosu® push-ups
This time, turn the bosu® upside down. Kneeling, grab onto the handles of the bosu, and come into a plank position. With a tight core, inhale as you bend at your elbows, coming down in a push-up. Then, exhale as you straighten your arms back up. Repeat 10 times.
3. Bosu® ski squats
Start standing next to the bosu®; let’s say the bosu® is on your right. Now, place your right foot on the bosu®, toes pointed out. Your left foot is on the ground about a foot away from the bosu®, again, with toes pointed out. Hinging at your hips, with your chest raised, lower into a squat. As you come up from the squat, jump sideways on top of the bosu® and go directly into a squat on the left side. This is one. Repeat 10 times.
4. Bosu® plank
Placing the balls of your feet on the top of the bosu®, tighten your entire body and come up in a plank, with your shoulders directly over your elbows. Try and hold for 30 seconds to a minute.
Repeat this series three times and insert a run after the plank! Try and sprint all the way around the track, it will speed up your heart rate and your metabolism for an extra burst. Even better? If you start and end with the lap, by the time you’re done with the workout, you’ll have run a half-mile!
This workout is sure to mix up your normal routine. Now let’s be nice and share those bosus®! And be sure to follow the Plex on Twitter and like it on Facebook for updates!
Photo Source:
Maggie Burdge
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