Workout Wednesday: Bosu Ball Workout

 

 

Today's workout is all about the bosu ball- these things make the simplest movements really difficult because they utilize your stabilizer muscles, and it makes your body work much harder which in turn means faster results, who doesn't like the sound of that??

 

5 minute warm up: jog 2 mins, side shuffle 1 min, jog 2 mins

 

Set 1:

• 45 seconds pushups on bosu ball flipped (have blue side down) - there are grips on the black part for your hands
• lunge and one armed shoulder press with 8lb weights, 12 on each side
• place bosu  with blue side up, put small of your back on middle of ball and bring your opposite arm and opposite leg up to the middle (keeping both straight) to touch and back flat again, other leg should be down and other arm should be resting on stomach
• 90 seconds of cardio -whatever you like (jumping jacks, burpees, squat jumps, etc...)

 

Set 2:

• sit ups on bus holding 8lb weight- take weight straight up into the air, don't bring it forward- 12 with weight and 12 without weight
• place your shoulders on the bosu and hold a bridge with your hips and butt while doing chest press 8lb weights in each hand, 12 times
• 15 squats with a bicep curl 8lbs in each hand
• 90 seconds of cardio -whatever you like (jumping jacks, burpees, squat jumps, etc...)

 

Set 3:

• 20 bent over rows with 8lbs in each hand
• pick up bosu ball and hold by handles with blue part sticking in front of you (as if it were your belly), perform a sumo squat with a straight press out from your chest like you are pushing it away from you and bring it back - 15 times
• planks position with your arms on top the blue part of the bosu ball, bring a knee up to each side, one at a time alternating knees, 15 with each knee
• 90 seconds of cardio -whatever you like (jumping jacks, burpees, squat jumps, etc...)

 

 

Day 2 of carb cycling was a success, I came in just under 1500 cals! I am really excited about how this is going so far, its NOT been hard, other than Monday afternoon (note: I was NOT prepared snack wise Monday) I have not been hungry at ALL!