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.

Friday, February 6, 2015

Restoring Foam Roller Workout

The foam roller can be used to help restore balance to the body.  Most days we feel tightness in our shoulders, hips and low back.  The foam roll helps get the whole body moving while you decompress your spine.  It's one of my favorite ways to warm up prior to a workout or use right before bedtime.  Below is a workout designed to stretch out all your kinks while working your core as an added bonus (10-15 minutes):

  1. Lying on the Roll (whole spine on)
    1. Body Sways
    2. Puppet Arms/Scissors/Circles
    3. Curl Ups/Angel Arms/100s
    4. Single/Double Toe Taps
    5. Single/Double Leg Stretch
    6. Frogs/Heel Beats
    7. Dying Bug/Oblique Curl Ups
    8. Arm Hang in a Letter T stretch
    9. Field Goal Arms w/overhead Reach to Y shape
    10. Bridges
  2. Hips Elevated (w/Roll underneath)
    1. Passive Hip Stretch
    2. Frogs/Circles
    3. Scissors/Beats
    4. Bicycle/Helicopter
    5. Shoulder Bridge
  3. 4 Point Kneeling
    1. Cat/Cow
    2. Balance Stick/Plank
    3. Thread the Needle
  4. Seated Mermaids/Side Bends
  5. MELT Method on the Neck
    1. See video here