Friday, 8 May 2015

Full Body BOSU!

I love my BOSU! It is a great way to get a little extra core, balance, and stability work while exercising the entire body! I posted a similar workout to this awhile back, but re-vamped it!! Little B and I complete this routine twice through yesterday morning. 




What you will need:
- a BOSU ball (you can modify this workout if you do not have one!)
- a set of dumbbells (8-15lbs each so that you can conplete the reps with proper form, but it is a challenge)




Instructions

All exercises are completed using the BOSU!
(blue side is less challenging, black side is more challenging)

Step-Ups - one foot is in centre of blue or black side (depending on your level), step other leg through to touch foot beside balancing foot. Step bent leg back onto the floor. Repeat all reps before switching sides.
Squats - plant both feet, shoulder width apart, on blue or black side (depending on stability). Bend knees to lower booty back and behind. Keep your knees over your ankles and chest high. Return to standing. Repeat.
Burpies - black side up. Place hands on handles as you jump/step feet back into plank. Return to standing on floor and repeat.

Squats with Shoulder Press - same as squats above, with dumbbells in each hand in front of shoulder with bent elbows and palms facing away from you. As you stand up from squat position, press dumbbells over head into a press. Bend elbows to lower to shoulder height and hold there to perform next squat. 
Push-Ups - black side up. Place hands on handles with a straight line from shoulder to hips (if knees on floor) or to ankles (if toes on floor). Lower chest towards BOSU, then press back up. Repeat.
High Plank Tummy Tuck - black side up. Stay in high push-up position with straight elbows. Tuck one knee towards the same elbow while the other side of your body remains stable. Replace foot and alternate until all reps complete. 
Alternating Front Lunges with Biceps Curl - Standing behind the BOSU and with one dumbbell in each hand (arms down by your sides), step one foot onto the middle of the BOSU (blue or black side). Bend through both knees to achieve ninety degree angles (or close to) in each. Press through front heel to bring back leg to starting position. Perform a biceps curl. Repeat other side. 
Army Crawl - blue side up. Place forearms in centre of BOSU. Press off on arm and place hand on mat beside BOSU. Do the same with other arm. Then return to forearms on BOSU, one at a time (think "up-up-down-down"). Repeat.
Knee Raise with Kick - one foot is in centre of blue or black side (depending on your level), step other leg through to a forward knee raise (balancing on BOSU foot). If your balance is there, extend leg by kicking foot forward. Step bent leg back onto the floor. Repeat all reps before switching sides.
Rocking Plank - black side up. Place hands on handles and extend legs into high plank position (can also be performed from knees). Press down with one hand to "rock" BOSU to that side while maintaining a tight core. Rock to other side. Repeat.
Crunch with a Twist* - blue side up. Lie so BOSU is curved into the small of back. Hands are near ears or behind head (do not pull on your neck) and elbows pointed outwards. Crunch up by bringing rib cage towards hip bones. Add a slight twist by pointing right elbow to left side. Lower slowly. Repeat other side, then alternate until all reps complete.
Bicycle Crunch* - straight into this from Crunch with a Twist. Continue same motion and add knee. When right elbow comes to left side, lift left knee to meet in the middle of your body. Lower and repeat other side. Repeat until all reps complete.
Plank - black side up. Place hands on handles and extend legs into high plank (can also be done from knees). With straight arms, keep your core tight and hold.

**Postpartum with Diastasis Recti (abdominal separation) and Pregnancy >16 weeks gestation**
Perform push-ups, army crawl, rocking plank, and plank from knees.

Use extra caution and focus on engaging your core.
Do not perform crunches and bicycles, instead perform Cat-Cow from knees with hands on black side of BOSU:


Cat-Cow - From hands and knees, ensure joints are stacked and spine is neutral. Inhale as you look up and curve tailbone towards ceiling. Exhale as you look down and bring hip bones in towards belly button. Continue to move with your breath. Each full movement is one repetition.

Enjoy!!




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