The novelty of Monday is over, and now – after a string of short weeks – we finally have to face the reality of five days at work… in a row! Yuck. Lucky for you, I thought I’d make things a little easier with a fun-filled workout, guaranteed to get the endorphins flowing. You find squat jumps fun, right?
This sweet little 30-minute session is something I came up with on my recent trip to Las Vegas. When I’m on holiday, my workouts need to be simple, fast and effective. Basically I want to get in and get things done so that I can get back outside and enjoy myself!
Now, you might have noticed that recently I’ve been showing a lot of love for the BOSU ball. I’ve had a BOSU as part of my armoury since I first became qualified as a PT, but a while back I somehow managed to pull the ballon bit from it’s base and haven’t gotten around to fixing it yet. Anyway, it so happened that there were BOSUs aplenty at the gym in Vegas, so on the second morning I grabbed one, and while I was at it I took advantage of the fact that I had a friend with me and forced her to film me using it. You’re the best Emily!
Just to give you a little background, BOSU is an acronym for BOth Sides Up, referencing the two ways the BOSU can be positioned. Used dome side down, it provides an unstable surface, perfect for improving balance. Dome side up (my preferred use) the BOSU is excellent for high intensity cardio exercises. Which brings me to my…
30-Minute ‘VEGAS-BABY’ BOSU Ball Workout (feat. an appearance by the cable machine)
Intensity: high
[45-secs on – 15-secs off]
BOSU squat jumps
Push up on BOSU with mountain climber
Burpee with O/H BOSU press
Lateral hops on BOSU
Cable squat row
[1-minute rest between rounds; repeat circuit 5 times]
The beauty of this workout is that you don’t actually NEED the BOSU or the cable machine. All of these exercises can be performed as pure bodyweight exercises, and will still be a great workout, particularly for anyone a little newer to exercise. Give it a whirl and see what you think!
Now somebody take me back to Vegas!
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