- 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)
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 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.
**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.