For this weeks fun fitness fact, I will be providing you with a great core and full body mini circuit that is a great addition to your summer workout to give you some extra summer tone.
START: cardio = 20-30 min moderate intensity cardio --> should mean you are breathing heavy, but not at full max or sprint. OR 10-20 min of interval cardio training --> alternate between max breathing and low intensity cardio to keep your heart rate adjusting.
Next, the fun part - the circuit:
1. Bosu Ball Regular Push Up. Reps 8 - 15 (modify by putting your knees down) see image below
2. Bosu Ball Yoga Push Up. Same as regular, but this time you want your elbow to be right by your side instead of out. Reps. 8 - 15 (modify by putting knees on the down) see elbow placement in image below:
3. Bosu Ball squats with free weights. Reps. 8 - 15. Modify by putting the flat side of the bosu on the floor, its harder when you stand on the flat side. Modify version in image below - flip the bosu to make it harder and work more stability.
4. Down Dog and Leg Splits: Start in a down dog and hold for 30 - 60 seconds, then lift your right leg, keep it straight and try to raise it as high as you can. Open your hip and bend your knee for a more intense stretch. hold for another 30 sec. Then repeat on your left leg. See image below:
5. Plank - and not the kind that went viral for picture. Hold for 45 seconds to 1 Min 30 Sec. see below:
image from http://www.therunningreview.com/?p=351
6. Runners Lunge - hold 15 - 45 second on each leg. To make is harder you can hold a free weight while performing this stretch.
Repeat this circuit 2 - 3 times depending on how much time and energy you have.
Note: I will soon hopefully be getting images of myself performing these exercises so that I do not have to credit other people, but until then look at their sites for other information as well.
Please feel free to reach out to me with any questions on the above exercises and I am happy to help. Good luck!
No comments:
Post a Comment