ata,I finally got a new pair of kicks today! Nothing fires up a workout like new workout gear! Today I did a workout that I will definitely be feeling in the morning (I already feel now).
I started with running for 20 minutes on a speed of 7.5, to really maximize this workout I would try sprinting for at 8.5 for 30 seconds and jogging at 7.5 for 30 seconds for 20 minutes (still recovering from my trip to Colorado so no sprints for me today!). Then I did an awesome tabata interval. This tabata incorporates a bosu ball in almost every move for balance! Tabata is 20 seconds high intensity and 10 seconds off. This specific tabata has 8 reps per move, three different moves in each set, with three rounds.
You will need:
Light weight or ball
Weights for biceps
Twisting squats on bosu
Flip the bosu so you are standing on the round part. Squat down and holding a medicine ball, twist left then front, then to the right, keep repeating. Make sure your eyes are following the ball so you get a full twist in that incorporates your abs!Make sure your squat stays low! Do this for 20 seconds, rest for 10. Do this 8 times
Put your hands on the bosu ball, and extend your legs out infront of you sitting on the bosu ball. Then hover over the ball and do a tricep dip, but every time you dip kick one foot in the air, and keeo alternating. Do this for 20 seconds, rest for 10. Do this move 8 times
Figure 8 Abs
Balance on your tail bone and use a very light weight or ball. Pass this ball or weight in a figure 8 motion in between your legs while switching legs up and down (like leg jacks)
Using the round side of the bosu ball place one foot on top of the ball and the other on the ground next to it. Squat down and then come back up but jump up when you come up. Do the first 4 sets with one leg, and the last 4 on the other leg.
20 seconds on, 10 off 8 times.
Lay down, bring legs and arms together like a v. 20 seconds on, 10 seconds off . 8 times.
Lunges on to step
Using about a 2 foot step, put left foot on the step. Put a weight in the right hand (I used 10 lbs.) Lunge down and when you come up power the right leg off the ground and bring to a high knee.Do this four times on the left leg, and then four on the right.
Planks on bosu
Balance forearms on the bosu for 20 seconds on, 10 seconds off. Do this four times, then flip the ball over so the flat side is facing up. Place hands on outer edges of the ball and do a straight arm plank. Do this four times.