Today, I have a new BOSU workout for you! It is a great full body workout that will get your heart rate up. One of the many benefits of using a BOSU is that your core is engaged the entire workout to keep your balance and stability! This is great for prenatal and postpartum exercise as well, especially when "regular" abdominal exercises become a little too much for your growing belly.
Also, find below a delicious and nutritious recipe!
Full Body BOSU
Instructions:
All exercises are completed using the BOSU (except bicycles)!
(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.
Weighted Squats - same as squats above, with dumbbells or other weight in between palms in front of chest.
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.
Weighted Lunges - one foot on either blue or black side and one on floor, with a big step back. Dumbbell or weight in between palms, in front of chest. Bend knees to lower body towards floor keeping front knee above ankle. Press back to starting position. Repeat all reps on one side before switching.
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.
Single Leg Knee Raise - 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). 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.
Crunches - blue side up. Lie so BOSU is curved into the small of back. Crunch up by bringing rib cage towards hip bones. Lower slowly. Repeat.
Bicycles - *only exercise not using BOSU* Lie flat on back with shoulder blades and bent knees off floor. Hands by the ears, rotate body to bring right elbow to left knee while twisting. Then, left elbow to right knee. Repeat.
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 the way described here. There are modifications.
Also, find below a delicious and nutritious recipe!
Full Body BOSU
Instructions:
All exercises are completed using the BOSU (except bicycles)!
(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.
Weighted Squats - same as squats above, with dumbbells or other weight in between palms in front of chest.
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.
Weighted Lunges - one foot on either blue or black side and one on floor, with a big step back. Dumbbell or weight in between palms, in front of chest. Bend knees to lower body towards floor keeping front knee above ankle. Press back to starting position. Repeat all reps on one side before switching.
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.
Single Leg Knee Raise - 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). 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.
Crunches - blue side up. Lie so BOSU is curved into the small of back. Crunch up by bringing rib cage towards hip bones. Lower slowly. Repeat.
Bicycles - *only exercise not using BOSU* Lie flat on back with shoulder blades and bent knees off floor. Hands by the ears, rotate body to bring right elbow to left knee while twisting. Then, left elbow to right knee. Repeat.
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 the way described here. There are modifications.
Enjoy!!
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