It’s February and that means a lot of talk about couples, partners and twosomes for Valentine’s Day! Let’s join the party and get creative by coupling up on two BOSU® products for a total body, fun, energizing workout!
1 Minute: Standing, reach up with your right hand, swing/kick your left leg up – keeping it straight, and reach your right hand down to touch your left foot in front of you.
Keep repeating. For a greater challenge, keep swinging/kicking without touching your foot to the floor!
1 Minute: Perform the same exercise as Minute 1, but with the opposite hand/foot
1 Minute: Slow, big, dynamic jumping jacks
Perform each of the following 5 exercises for one minute each. Rest one minute, then repeat the 5 exercises again for one minute each.
Start standing on the center of the Balance Trainer, holding the Ballast® Ball in front of you, elbows slightly bent. Without moving your upper body or the Ball, raise your right knee up to a 90-degree angle, then set foot back down on the Balance Trainer to standing. Raise your left knee up to a 90-degree angle then set back down to standing. Repeat for a full 60 seconds.
High Ball Squat
Start with right foot in center of Balance Trainer, left foot on the floor a little wider than hip distance apart, hold Ballast® Ball in both hands, directly above your head. Keeping the Ballast® Ball in the same position overhead, lower down to a squat. Stand back up. Repeat on the other side – left foot on the Balance Trainer, right foot on the floor.
"Have a Ball" Wall Sit
Place the Balance Trainer on the floor in front of a blank wall. Place booth feet centered on the Balance Trainer, hold the Ballast® Ball in hands in front of you, and squat/” sit” down with your back flat against the wall, knees bent at a 90-degree angle in front of you. Without moving your lower body, push the Ballast® Ball out in front of you, pull it back in, then push overhead. Keep repeating this while lower body remains steady in the same squatted/seated position.
With the Balance Trainer on the floor, begin with your entire back on the Balance Trainer, holding the Ballast® Ball above your chest. Bend your right knee, with left leg straight and parallel to the floor. Keeping the Ball where it is, your upper body still, and your left leg straight, slowly raise the left leg up toward the Ballast® Ball, ending at a 90-degree angle to the floor, then slowly lower leg. Repeat.
Repeat this same exercise on the other side, raising your right leg.
Tiny Plank Roll
Place hands shoulder-width apart on the Balance Trainer, and legs straight with tops of both feet on the Ballast® Ball, in a plank position. Very slowly shift your weight and “roll” forward 4 – 5 inches, then back. Keep repeating.
Spend 2 to 3 minutes doing feel-good stretching J
See? Everything is more fun in two’s!
Amina Daniels is a high energy fitness professional, who champions her Detroit based cycle studio, Live Cycle Delight. Amina holds fitness certifications in RYS200 from Kripalu, Group Strength, Personal Training, TRX Camps, TRX Group Fitness, TRX Rip Trainer and Indoor Cycling by Schwinn Bikes and Real Ryder.