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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Motivation Monday – Full Body Fat Burning Workout

Its Monday and your weekend festivities may have you feeling sluggish today so get your sweat on and give your body what it needs!  Today I’m giving you a full body fat burn workout that uses minimal equipment and can be done in about 30min.  So forward this post to your workout partner or tag them on social media if you’re wanting a tighter derier to flaunt in those skinny jeans this winter!
1467244_245394452292734_296373967_n__77932.1408244289.1280.1280Oh and if you like to jump rope or need an excuse to get into it check out @prjumpropes .  They make custom ropes like green & blue one I’m using in the workout video below and the pink and green one in this picture.  They’re only $25 and the design of this rope has made a big difference in my progress with double unders.  It’s my favorite jump rope yet!♥️

☀️Happy Monday Guys!!

Equipment: 2 cones, jump rope, box jump or stairs w/ wide base
*Set up two cones 40yds apart

🔹Full Body Fat Burn Workout🔹

  • 40yd dash, 100% effort on sprint
  • Run Backward
  • Walking Lunge w Twist
  • Walking Reverse Lunge
  • 1min Jump Rope
  • Single Leg Cone Tap x10 each side
  • Quick Feet on high incline x50
  • Incline Push Ups x10
  • 180 pivot Squat Jumps on incline x10
  • 5rounds, 5 Dips then 5sec hold, by lifting opposite leg and arm, pulling in through the belly

rest 2min

Repeat 2 more x’s