Archive for the ‘Bosu’ Category

If you work out in Charlotte, NC don’t miss the 3rd annual BootCamp to Beat Cancer this Saturday JUNE 11 at 8:00AM.

I wish I could be there to support, but instead will count on all of you to help my good friend Ashleigh raise money for a cause very close to her heart!

Great instructors, including Mary Dare Mayeux and Mary Queen will be there!

CLICK HERE TO REGISTER NOW!

WORKOUT

This is a client inspired strength work-out I am SURE you will love :)  You can only blame me for parts!

1 mile warm up of choice!

21, 19, 17, 15, 13, 11, 9 (do 21 of each, then 19, 17, etc)

  • upright row w/weights
  • overhead press w/weights
  • back fly w/weights
  • perfect form push ups (if advanced, go w/feet on bosu/bench/raised surface!)
  • chest fly w/weights (on mat, or with upper body on bosu/bench)
  • bicep curl w/weights
  • weighted lunges (stationary, ea side)
  • “kettlebell” swing w/ single weight
  • single leg pike ea side (low back supported on bosu OR on ground)

Finish with a good stretch OR if you are looking for an extended work out, go 1 mile of choice, then stretch!

Enjoy!

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Bosu Blast!

Posted: November 16, 2010 in Bosu, Treadmill/Running

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The bosu is one of my favorite pieces of equipment! There are so many different things you can do- and its more challenging than a solid surface.  If you have never used a bosu before- its the blue “half ball” that has a flat black bottom.  Always be sure if you are putting your feet on the bosu- they go towards the center dot.

Warm up: 1 mile run/row/stairs

4x, 20-15-10-5 reps by set!

  • bosu jumps (both feet on, get air and jump off land two feet)
  • burpee (drop chest to bosu, lift bosu overhead instead of jump)
  • mountain climbers 2=1
  • single leg pike, ea side
  • dead bug (hold for seconds, see lingo for description)
  • jump tuck (start on top, jump up and land back on top)
  • alternate plank lifts (feet on bosu, alternate lifting right foot/left hand and vice versa 1=1)
  • .25 choice- run/row

Stretch!