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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#BosuBallStretch 🔹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 #bosuball #stretch #unwind #open #lengthen #relax #fitgirls_inspire #homeworkouts_4u #gym_videos #fitnesspageforall #fitgirlsvideos #nogymrequired #workoutwednesday #instafit #fitmom #fit_moms_of_ig #fitfam #girlsthatworkout #girlswithmuscle #sheworkzout #gymvideos #fitnessvideos4all #teamoneset #splits59 @fit.co @fithappyhealthy @bosufitness

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FoxNews 10min Flat Abs Workout

Today on Fox46, My Carolinas I demoed a 10min Ab Workout for you to do 3x’s per week to get a tighter tummy and stronger core muscles.  Crunching properly is all about breath control so exhale allllll the air out of your lungs as you crunch while squeezing your ab muscles tightly together.  Diet is the #1 contributor to flat abs so don’t go crunch crazy and expect to see results- you’ve gotta change your diet by eating fresh veggies, fruits & lean meats too!

10min Abs
1 min Plank
30 sec Crunches with Heels up *exhale as you lift up
30 sec rest
1 min Plank
30 sec Roll Ups
30 sec rest
1 min Plank
30 sec Boat Twist n Hold
30 sec rest
1 min Plank
30 sec Star Crunch
30 sec rest
1 min Plank
30 sec Eagle Crunch rt. over lt.
30 sec Eagle Crunch lt. over rt.IMG_8899