Benefits of the BOSU

You’ve probably seen this odd-looking piece of equipment in your gym. The BOSU (which stands for Both Sides Up), is a tool that helps you build up your balance and core strength. You can amp up the most basic movements with a BOSU to get even more out of your workout.

Split squat with round side up

NOTE: If you have any issues with hip, knee, or ankle stability, the BOSU is not a good choice for you, unless otherwise specified by a fitness professional or doctor.

Tall plank with flat side up

There are two ways to use the BOSU. The rounded side up, or the flat side up. Starting with the rounded side up is recommended, as the flat bottom provides a more stable base, and the rounded side provides a challenging surface. Simply standing on the BOSU to gain your balance can be an exercise in itself!

Once you’ve established you can stand on the BOSU and keep your balance, try exercises such as squats, bicep curls, overhead tricep presses, or split squats. That unstable surface will force your core to work harder, and you’ll find your once simple exercises to be challenging again!

Glute bridge with flat side up

The BOSU can also be used for floor-based exercises, such as planks, crunches, pushups, and chest presses. Again, the instability demands more of your muscles, so you’ll feel the burn much faster, and you’ll be working on your balance and core at the same time.

Workout on the Go: Deck of Cards

If there’s one thing that nearly everyone brings on a family vacation or a weekend getaway, it’s a deck of cards. Now you can add a fun, simple workout to the games you play, and you don’t need to skip out on your fitness routines.

The game is simple: Choose an exercise for each suit. The number on the card determines the number of reps. Jacks, queens, kings, and aces are worth 11, 12, 13, and 14, respectively.  Jokers are wild, so you can do whatever you like with them. The goal: finish the deck!

Here’s a sample workout that uses no equipment: 

HEARTS:  body weight squats

DIAMONDS:  pushups

SPADES:  crunches

CLUBS: jumping jacks

JOKERS: 30-60 second planks

Workout of the Week: Killer Core

Summer may not seem like it's right around the corner, but before you know it, you'll be seeing promises of "bikini abs in 4 weeks!" Though we all want a flat tummy, there are far more important reasons to have a strong core. Good posture, spinal support, hip strength, and low back strength are critical to healthy living and healthy aging.

Do each exercise for 30 to 60 seconds, completing at least 2 circuits.

Plank: lying on your stomach (use a mat or a soft surface), come up to rest on your forearms and toes. Make sure your elbows are directly under your shoulders, your back is level (squeeze your abs and butt), and you're on your toes. Hold the position.

Plank position

Mountain climbers: In push up position, alternate drawing your knees up to your chest. You can do these slowly, or faster for a cardio element.

Russian twist: Sit upright, with knees bent and toes pointed up (your feet are resting on your heels). Keeping your back straight and chest up, rotate side to side, tapping an 8-lb medicine ball or weight on the floor next to your hip. To make this more advanced, lean back a bit and balance on your sit bones, feet off the floor, and twist.

Plank walkup: Return to plank position (on your forearms), and alternate coming up onto your hands to pushup position (on your palms).

Pushup position

Spiderman crunch: In pushup position, bend your right knee and bring it up toward your right elbow. Alternate sides, drawing the knee as close to the elbow as you can.

Tip: If you need a break, rest, count to 3, and go back into the exercise, but complete the allotted time! This will allow you to see your progress. If you take less breaks in the 30 seconds each time, it shows you're getting stronger!

Workout of the Week: Tabata

Tabata training is high intensity interval training using either one or a variety of cardio movements. Get an awesome cardio workout using tabata, especially when you're short on time. Just 20-30 minutes will blast plenty of calories and fat!
 
To create your tabata workout, you'll need a timer or a stopwatch.
Use 60-second intervals: 40 seconds of work, 20 seconds of rest.

Circuit 1: 10 rounds: Jump rope
Circuit 2: 10 rounds: Burpees
Circuit 3: 10 rounds: jumping jacks

*Tip: You can mix and match, alternate, or use just one movement. Choose your favorite or most challenging exercises to increase difficulty.

Workout of the Week: Build-A-Booty

Whether you have a big butt, flat butt, or no butt at all, these awesome exercises will perk, tighten, and strengthen your backside! 

30 jumping jacks
20 lunges
10 squats
10 plie squats
20 side lunges

20 glute kickbacks
15 short bridges
10 side leg circles
20 glue kickbacks
15 squats
10 plie squats
20 jumping jacks

Tip: Adding weight to squats, lunges, and bridges will increase the intensity and effectiveness of this workout!

Workout of the Week: Total Body Burn

This workout combines cardio and strength moves to burn fat and calories like nobody's business. Do the circuit 2-4 times for best results.

30 jumping jacks
5 pushups
25 high knees
7 burpees
10 crunches
7 squats
5 pushups
10 crunches
5 pushups
7 squats
30 jumping jacks
1-minute wall sit
5 pushups
25 high knees

Want even more of a challenge? Do this tabata-style: 30 seconds of the exercise with 10 seconds rest in between each move!

Workout of the Week: Super Sexy Shoulders

Do these exercises as a circuit 3 times, or in individual sets for smokin' hot shoulders!

15 reps each of:

Overhead press: Hold weights at 90 degrees, with palms facing out, and your elbows bent. Push the weights straight up and over your head.

overhead press

Front raise: Arms straight, palms face your lap. Raise dumbells in front to shoulder height.

front raise

Lateral raise: Arms straight at your sides, palms face your hips. Raise dumbells to the side to shoulder height.

lateral raise

High pull: Arms straight, palms face your lap. Pull weights straight up, close to the body, with elbows out.

high pull

Y-raise: Arms straight, palms face your lap. Keeping arms straight, raise dumbells straight out and up to form a Y-with your arms.

Y-raise

Workout of the Week: Fit in 50

A great workout to get the metabolism revving to incinerate fat!

1-minute jump rope
50 squats
45 crunches
40 pushups (modify if necessary)
35 kettle bell (or dumbbell) swings
1-minute jump rope

30 squats
25 crunches
20 pushups
15 kettle bell (or dumbbell) swings
10 squats
1-minute jump rope