Any big plans for this weekend – which just so happens to be the last one in September (whaaaat)? I’ll be heading off to volunteer at the last race in the 5 Peaks BC series at Buntzen Lake tomorrow, and to cheer on my fellow trail running buddies. It looks like it might be a bit of a chilly one, but I’m told Buntzen Lake is beautiful so I’m just thankful for the chance to be outside and soaking in all the greenery!
Over to our usual Friday subject matter, it’s time to get your sweat on.
Work It Out
This week’s workout is one I tested on Tuesday, and I’m not sure if it was just because I was tired post-run, but this one hit my core a lot more than anticipated! BOSUs are one of my favourite pieces of gym equipment because they have the potential to provide a great head-to-toe workout in a small space. For this circuit, I’ve combined 7 exercises that require a whole bunch of muscles to work together. They’re low-impact moves, but that doesn’t mean an easy workout. Because they engage lots of muscle groups, you’ll burn more calories in less time. Who wouldn’t want that?
The Low Impact, Big Burn BOSU Workout
In addition to a BOSU, you’ll need a set of dumbells (I used 15lb ones). Feel free to use 2 sets if you like, but one set is totally fine. Perform the circuit in the chart below 3 times through, resting for 1 minute at the end of each set. Try to move quickly between moves but focus on good form while you’re doing each exercise. The BOSU adds an element of instability, so think about engaging your core the entire time.
Dumbell BOSU Squat: Flat side up, stand with feet near the edge of the BOSU. Hold dumbells at shoulders and squat as normal.
Dumbell Biceps Curl & Press: Remain standing on the flat side of the BOSU and hold a dumbell in each hand. Perform a biceps curl, then press dumbells overhead. Reverse the motion and return to start, then repeat.
BOSU Bulgarian Split Squat: Place the BOSU on the floor with the round side up. Stand holding a dumbell in each hand, and get into a lunge stance with the toes of your left foot on the round side of the BOSU. Lower into a lunge with dumbells at your sides, then rise back up to the start position. Complete all reps with left foot behind, then switch legs.
BOSU Side-to-Side Push Ups: Get into high plank, one hand on either side of the BOSU with the round side facing up. Place right hand on the middle of the BOSU and do a push-up. Switch so that your left hand is on the BOSU, and move your right hand to the floor on the right. Do another push-up. Continue alternating side to side until all reps are complete.
BOSU Balancing Knee Tucks: Sit on the round side of the BOSU, knees bent and heels hovering just above the ground. Point your arms straight out in front of you, towards your toes. Leaning back slightly and keeping you spine as tall as possible, draw knees into your chest, then extend your legs back out again. Try to remain as still in your upper body as possible.
BOSU Rotating Plank: In high plank, place both hands on the rounded side of the BOSU. Lift your left hand up and rotate your arm straight up to the ceiling, turning your body into a side plank to the left. Bring your left hand back down and do the same on the right. Continue alternating.
BOSU Hip Drops: Staying in high plank, place your right hand on the center of the rounded side of the BOSU. Rotate your body to face the left and point left fingers up to the ceiling. Keeping feet stacked, drop your right hip towards the ground, then use your core to lift it back up, forming a straight line from torso to heels. Complete all reps on this side, then rotate and repeat facing right.
Turn It Up
On Monday morning I was in the mood for some intervals on the treadmill, and wasn’t particularly excited by the songs on the running playlist I normally default to. The list has 66 songs on it, but normally I only hear the first 20-25 since at one point, those were my favourites.
Part of me likes this because it means that when a particular song comes on, there’s only 5 or 10 minutes left in the workout. But this time around, I decided to live life on the wild side and hit shuffle. An old favourite, Lady Gaga’s Born this Way Remix by Kris McTwain came on. The ladies that used to be in my spin classes back in Waterloo know I used to play the crap out of this song, and to this day, it still gets me moving. Enjoy!
Have A Read
- 10 ways to fall back in love with the gym this fall – via Shape
- Kick up your swim – via Ironman
- Do’s and don’ts of tackling hills on the bike – via Triathlete
- I recently wrote a post for The Plus Side about 5 tips for developing a morning fitness habit. If you want to start your days with a workout but just can’t bring yourself to throw back the covers, these suggestions just might help!
Now over to you! Tell me…
- What’s your favourite BOSU exercise?
- What songs are getting you fired up right now?