Monday Motivation : BOSU Ball Workout & Stretch

Workout

  1. Teeter-Totter x10
  2. Burpee x15
  3.  Push Up x15
  4. Pistol Squat x5 each side *Beginner do Standard Squat x15
  5. Sit Up, Jump Up! x15
  6. Static Lunge Pulse x10 each side

repeat

Stretch

🔹Incline chest stretch
How To: Elbow on bosu, ly on side and feel chest open as you try to stack shoulders in one line. Targets: pec minor stretch aka muscles in outer chest & inner shoulder
🔹Deep Triceps Stretch
How To: Elbows on bosu, hands in prayer overhead, exhale and pull chest through your arms, eventually relax your thumbs on the back of your neck- try not to round upper back.
Targets: long head triceps aka part of triceps thats closest to shoulders

🔹Round Back Forward Fold
How To: Pull up on edges of bosu while rounding your back and feeling scalpel pull away from one another. Press down through heels, pull thighs up into your hips and push knees back with each exhale.
Targets: upper back & hamstring
🔹Calf Stretch
How To: Keep eye gaze and chest lifted, spine straight. Pull belly in and push hips back. Heel sinks to the ground as you pull back on the bosu. Targets: glute, hamstring, calf, achilles tendon
🔹Lying Bow Pulling Pose
How To: Ly face down on bosu so that the highest point is pressing against the middle of your torso. With your Rt. hand grab the inside of your Lt foot, include all 5 fingers in the grip. Now press Lt hip down and fuel through the Lt toes as up push them up toward the ceiling. Bring your shoulders in one line, lift your chest and feel your spine elongate. Keep back bending and lengthening as best as you can with each exhale, then relax and switch sides.
Targets: Chest, inner arm, stomach, quad & front ankle stretch, spine & glute strengthening, digestive stimulation

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Monday Motivation!

When it comes to reaching fitness goals, nobody has it easy. Like most things, you get back what you put into it. There’s no way to cheat the system so ditch the crazy diets & workout routines that you can’t maintain! Take fitness one step, one day, one moment at a time and you will not only reach your goals but in the process you’ll create a fit lifestyle that you can keep up with!

Here’s your Monday Workout…

Part1
Do 5 Rounds of….
🔹incline PushUp x20
🔹squat jump x20
🔹ab pass throughs x20
(I was dieing on the last round of push-ups 😫, this sequence may highlight your weaknesses and let you know what u need to work on- push ups for me!!)

Part2
4Rounds of…
🔹Barbell Deadlift (@70lbs) x10
🔹Barbell Row (70lbs) x6
Rest 60sec

Part 3
🔹Handstand Attempts x3, hold for 3breaths
Practice floating feet off wall by keeping abs very tight and stacking hips over shoulders, toes over hips. Keep your body tight, like a rod to hold this pose. Look forward & keep an internal rotation of your triceps, shoulder blades spread wide. Now breathe. You’re getting it!!! 👏👏

FitMotivation! When it comes to reaching fitness goals, nobody has it easy. Like most things, you get back what you put into it. There's no way to cheat the system so ditch the crazy diets & workout routines that you can't maintain! Take fitness one step, one day, one moment at a time and you will not only reach your goals but in the process you'll create a fit lifestyle that you can keep up with! Here's your #MondayWorkout Part1 Do 5 Rounds of…. 🔹incline PushUp x20 🔹squat jump x20 🔹ab pass throughs x20 (I was dieing on the last round of push-ups 😫, this sequence may highlight your weaknesses and let you know what u need to work on- push ups for me!!) Part2 4Rounds of… 🔹Barbell Deadlift x10 🔹Barbell Row x6 Rest 60sec (I did 70lbs) Part 3 Do 3, 🔹Handstand Attempts, hold for 3breaths each Practice floating feet off wall by keeping abs very tight and stacking hips over shoulders, toes over hips. Keep your body tight, like a rod to hold this pose. Look forward & keep an internal rotation of your triceps, shoulder blades spread wide. Now breathe. You're getting it!!! 👏👏 #mondaymotivation #fitforlife #barbellworkout #handstandprep #fitgirls_inspire #homeworkouts_4u #gym_videos #fitnesspageforall #fitgirlsvideos #nogymrequired #instafit #fitmom #fit_moms_of_ig #fitfam #girlsthatworkout #girlswithmuscle #sheworkzout #gymvideos #fitnessvideos4all #teamoneset #splits59 @fit.co @fithappyhealthy @bosufitness

A video posted by Noell Health Specialist (@noellyanik) on