Tuesday, June 9, 2015

Stability Ball Strength Circuit

Have increased balance and more core control by using this stability ball workout.  This series will challenge your full body and pairs well as a mix up day to the Medicine Ball Workout since there are similar movement patterns involved.    

Begin each workout with a proper warm up and cool down such as one with a foam roller (see articles on Stretch It Out, Self Myofascial Release 101 and Restoring Foam Roller Workout).  

Perform each circuit for time such as 1 minute each or perform 8-15 reps of each exercise.  Pick one of the groups for a quick 15 minute workout, or complete all 3 groups 1-3x each for a full hour session.

  1. Squat with overhead press (holding ball)
  2. Forearm plank on ball, Add in straight leg lifts
  3. Single and Double leg stretch (ball in hands or ankles)
  4. Bridges and Hamstring Curls (shown below)

  1. Kneeling side leg series (lean into ball; shown above)
  2. Legs on ball Planks and Knee unders
  3. Roll Ups and Teasers (ball in hands or ankles)
  4. Seat/heel lifts while lying on belly, Ball squeezes (ball in ankles)
  1. Single Leg lunge with twists (ball in hands)
  2. Push ups and Pike Ups
  3. Scissors and Seated Twists (ball in hands)
  4. High Bridges (feet on ball)

Want to increase your heart rate and add in a challenge?  Add in cardio bursts such as mountain climbers with forearms on ball, jumping jacks, high knees, grapevines, burpees, jump rope or sprints.

Monday, May 4, 2015

Medicine Ball Workout

Looking to slim down in a quick circuit?  Than this medicine ball inspired workout is sure to get you ready for summer!

Depending on your level of fitness a 6lb ball or more will do the trick.  If you don't happen to have one of these handy using a prop such as a hand weight or heavy book can do the trick.  This circuit can be done for time intervals of about 30 seconds -1 minute each or about 8-10 reps of each exercise.  

Feeling ambitious?  Repeat each series 2-3x for a half hour to full hour workout.  Enjoy!

  1. Squat with overhead press at the top, Wide Pile with pulses
  2. Rolling pass push-ups, Oblique Knee twisters
  3. Open leg crunches, Bicycle
  4. Bridges (hold ball in hands), Hold with knee taps

  1. Lunges (Split squats), Hold the lunge and torso twist to the front knee
  2. Triceps push-ups (hands on ball), Single straight leg lifts
  3. Roll Ups, Teasers
  4. Single leg bridges (hold ball in hands), Straight leg lower/lifts

  1. Roman single leg Deadlifts, Lateral leg lifts with pulses
  2. Push-ups (feet on ball), Toe taps to sides
  3. Sit ups with ball toss (slam against wall/toss to partner), Seated torso twists
  4. Bridges (feet on ball), Hold and pulse at the seat
Want to increase your heart rate and add in some more creative options?  Add in cardio bursts such as mountain climbers, jumping jacks, burpees, sprints, or lateral step overs on a Bosu.

Tuesday, February 10, 2015

Bosu Cardio Circuit

Work your core deeper with an unstable surface such as the Bosu.  Below is a Bosu workout with cardio intervals* (1-2 minutes each) tucked in for an extra challenge.  To make things interesting build in 2-3 circuits depending on strength and workout time available (10-15 minutes for one circuit).  

  1. Single Leg Squat (one foot on Bosu, arms can swing forward)
  2. Squat on top of Bosu 
    1. Add a hop/jump for extra challenge and more cardio
  3. *Lateral Step Overs
  4. Walking Planks (on round part like picture to side)
  5. Push Up w/alternating Leg Lifts (flat side)
    1. On knees to modify
  6. *Mountain Climbers (flipped over like picture above)
  7. Crunch to Standing/Get Ups 
    1. Crunches only to modify
  8. Side Planks (elbow/hand on round)
    1. Hip dips for challenge or top leg lifts into a Superstar hold
  9. *Burpee (see picture below)

To learn the Bosu basics click here.