What is your favorite holiday? Mine is Thanksgiving! There is nothing better than spending time with family and taking time to celebrate our blessings. Thanksgiving tends to involve lots of good food, relaxation, and sometimes, a bit of overindulgence. And during the holiday season, it’s easy to stray from our fitness goals.
In between all the festivities, try to build in some time for a quick workout or two! Before setting out for a day of “Black Friday” shopping or digging into those delicious Thanksgiving dinner leftovers, invite your family to join you for a challenging express workout. If you plan well, you can get great benefits with minimal time commitment.
How about a short and sweet metabolic conditioning workout utilizing the BOSU® Balance Trainer? Met con workouts refer to exercise sessions that maximize calorie burning both during and post workout. Utilizing compound (multiple muscle group) exercises, increasing work volume, and decreasing recovery time allows you to get more done in less time. If you have 15 to 20 minutes to spare, we have you covered! Check out this ladder workout that offers the best of cardio, core and strength!
Do a quick warm-up to prepare your body for the work ahead and acclimate to the BOSU® Balance Trainer. March on the floor and then on the Balance Trainer. Do a few squats and lunges, first on the floor, then on the dome. Finish with a set of push-ups and you are ready to go!
Perform the following exercises for 10 repetitions each, then 8 reps, 6 reps, 4 reps and 2 reps:
BOSU® Press and Lunge
Stand behind the Balance Trainer with the platform side up. Squat, pick up the Balance Trainer, and press it overhead. Step forward to a front lunge with one leg, then repeat the lunge on the other leg. Squat, set the Balance Trainer down on the floor, and finish with a jump in place.
Lateral Squat and 180 Jump with Burpee
Stand behind the Balance Trainer with dome side up. Jump up to the top of the dome. Step off with one leg to the left side and squat. Jump turn 180 degrees and land with the left foot on the dome and right foot on the floor. Jump turn 180 degrees again to land with the right foot on the dome and left foot on the floor. Jump to the top of the dome, jump down to the floor behind the dome, and perform one burpee. Repeat the entire sequence on the other side.
Perform the following exercises for 2 reps each, then 4 reps, 6 reps, 8 reps, and 10 reps:
Decline Burpee Push-up
Stand in front of the BOSU® Balance Trainer with the dome side up. Bring the hands to the floor and jump to a plank position, landing with the feet on the dome. Do one plank jumping-jack and one push-up. Jump forward to the floor, then stand and reach overhead with the arms.
Quarter Hop and Straddle
Begin standing on the Balance Trainer dome. Jump down to a straddle position on the floor and then jump back up to the top of the dome. Jump and turn 90 degrees to the right on top of the dome, making sure to “stick” the landing. Repeat 3 times to end facing front. Repeat the entire sequence, turning left.
Boom! You are done! Don’t forget to take a few minutes to cool down and stretch, and then you are back to your holiday festivities. Enjoy!
Melissa Weigelt, M.S., is a BOSU® Master Trainer and owner at Flow Fitness Training, where she develops and presents a variety of continuing education programs for fitness instructors.