Whether five minutes is all the time you have, or you are looking for a little extra push in May, here are some five minutes faves from my BOSU® Metabolic Disruption class. My clients always have workouts like these in their “at home toolboxes” to supplement the workouts they do with me or other trainers at the club. Now you do too! If you’re thinking you don’t have time, you definitely have five minutes. If you’re thinking, “What? I can’t possibly get anything done in five minutes,” give it a shot with all you’ve got – and you can make the magic happen!
Strive in Five
Here’s a way to push yourself when you crave a cardiovascular challenge or when you just don’t need another squat or lunge in your life! BONUS: The BOSU® Balance Trainer will absorb the impact you would typically feel on the floor.
Play the meet it or beat it game with this simple agility skill. Begin getting acclimated to the BOSU® dome by marching on top of it for about 30 seconds. Exit to the floor. Next, step up and down on and off the dome for another 30 seconds. Now you’re ready to rock! Continue this same up/up/down/down movement pattern, adding speed for intensity. Think about running bleachers -- your foot pattern is right/left, right/left. Work as hard as you can for 20 seconds, then rest for 10 seconds. After the first four rounds, switch your lead leg. Do this a total of eight rounds. It will add up to four minutes total. Count your foot strikes on the first 20 seconds. This is your base number for the drill. Strive to match or exceed the number of repetitions or foot strikes with each subsequent 20-second interval. For example, if you count 20 foot strikes in the first 20-second interval, try to run with 20 or more foot strikes in the second 20-second work interval. Maybe you meet or beat your baseline number -- maybe not. Either way, having a goal and some accountability inspires you to work harder so that you “win” either way! You have to mean business!
Overdrive in Five
This 5-minute sequence will challenge muscular strength and endurance in the lower body, upper body and core. And you’ll have fun progressing this as you get more fit!
10 Skaters using the BOSU® Balance Trainer as a deceleration marker. Get low enough on the “skate” that your fingers touch the top of the BOSU® dome each time.
10 BOSU® Burpees
10 BOSU® Box Jumps
10 Body Weight Squats on top of the BOSU® dome
Perform 10 repetitions of each exercise back to back to back without rest. Take 10 seconds off. Repeat for five minutes. Sounds aggressive, right? It is, BUT…each exercise can be easily regressed (made easier or less complex) or progressed (made harder by adding intensity, complexity, or both) in a split second depending on how you’re feeling that day.
Options for skaters include side touches or curtsy lunges if you want to decrease the intensity by making it lower impact. Please don’t fear the burpee -- I swear it is your friend. Why? It is functional and gives you some of the best bang for your buck…especially if you only have five minutes! There are so many variations. Add pushups if you like...or not. You can jump back or step back into plank. You can walk back up and simply reach your arms overhead, jump in and add a jump up, or even jump in and add a knee tuck jump. A box jump can be regressed to a step up and down. Need more out of a bodyweight squat? Add speed, range of motion, or press your arms overhead to really experience a balance challenge.
Revive in Five
Enjoy these five exercises that will either strengthen the back of your body or open up the areas of your body that get tight from sitting for long periods of time. When executing the stretches, think of the BOSU® Balance Trainer as assistance, a way to bring the floor closer to you, allowing you to deepen and relax into each stretch. The BOSU® dome is much softer than the floor and it affords a little “bounce” should you need some help getting up! Spend one minute on each (30 seconds on each side for the first three exercises). Strengthen your glutes for 60 seconds with both feet on the dome or perform single leg bridges for 30 seconds on each leg. Finish in an elevated resting pose. Keep your head, neck, and shoulders fully supported on the dome. This will open up your body, allow you to relax and deepen your breath, and revitalize you for the rest of your day.
- Quad stretch
- Hip flexor stretch
- Bird dog
- Resting pose
There are 24 hours in a day. Make the time to take care of YOU!
Elizabeth Lenart is a BOSU® Master Trainer. She is the founder of innerathlete in East Longmeadow, Massachusetts, where she consults, trains and coaches. She also appears on the TV show Mass Appeal as a fitness expert.