Saturday, April 23, 2011

Are You Crunched For Time To Work Out?

I don't know about you all but my workouts during the work week can be cut short due to my busy schedule.  Sometimes it's just because I want to meet friends out for dinner or drinks!  Either way I sometimes only have 30 minutes to squeeze out the best workout possible.  A trainer once showed me a Bosu ball (www.bosu.com) and how I can use it to work multiple parts of my body at the same time.  The Bosu ball has become a staple in all of my workouts.  Here is one of my favorite upper body exercises on the Bosu.  It works both upper body and core.

BOSU UPPER BODY WORKOUT
I suggest 3-4 sets of 12.  I use 5 lbs weights.  There are 4 consecutive moves to do.  Start with an upwards row.  Next do forward shoulder raises.  Thirdly, do shoulder raises to the side.  Finally bend over with a flat back and use your back muscles to do a reverse fly.  The reverse fly should feel like your shoulder blades are touching.  I've put pictures below.

Doing these on the Bosu works the core and burns more calories than doing it just standing on the floor.  It also helps with balance.  Keep your stomach tucked in and abs tights.  While you are at it go ahead and squeeze your butt too.


Hello!  Meet the Bosu ball.  


Step 1: Get free weights (I do 5 lbs weights) and carefully get on the ball as shown above.

Front shoulder raises.  Don't swing your arms just lift slowly.

Shoulder raise to the side.

Finally do the reverse fly.

For more of a challenge use the Bosu the other direction.
This requires a little more balance and core strength.

You can also use a body bar and do squats and biceps.  This is no joke!  You will feel how much harder it is.

Balancing with the Bosu the other direction CAN BE DONE!

Here are a few more ways to use the Bosu

You can do push ups on the Bosu.  Also if you are trying to mix in cardio do one push up and then get on your feet with the Bosu and lift it above your head.  Do that 20 times quickly and you will mix strength with cardio.


You can get an amazing oblique workout if you do a side plank on the Bosu and lift your hips and lower them 6 inches.  3 sets of 10 on each side will build your core & oblique strength.




5 comments:

  1. The Bosu is officially on my Christmas wish list! Try this one from my trainer. "Frog walk outs"

    Start by standing on the soft side (like in your second picture). Lower yourself down into a "frog" pose, down on your haunches, with your palms between your feet. Walk your hands and body out until you are in the push-up position (feet still on bosu ball). Beginners: Walk your hands back to the frog position, and then stand up. Advanced: Do a push-up before you walk your hands and body back to the frog position, and then stand up. Repeat. Enjoy! Ribbit :-)

    ReplyDelete
    Replies
    1. Cardio is a Waste of Time for Fat Loss

      While the mainstream fitness media still insists that aerobic
      exercise is a great way to lose weight, Turbulence Training users
      know that interval training is the better way to burn body fat.

      Still not convinced?

      A recent study published by the North American Association for the
      Study of Obesity, subjects aged 40 to 75 were instructed to do 60
      minutes of aerobic exercise per day for 6 days per week for an
      entire year.

      Given the amount of exercise, you'd expect weight losses of 20, 30
      pounds, or more, right?

      Well, the surprise findings showed the average fat loss for female
      subjects was only 4 pounds for the entire year, while men lost 6.6
      pounds of fat over the year. That's over 300 hours of aerobic
      exercise just to lose a measly 6 pounds of blubber. Not time well
      spent, in my opinion.

      So what's the better way? Stick with Turbulence Training, using
      interval training and strength training to get better bodysculpting
      results. With intervals, you'll achieve more fat burning results in
      less workout time.

      The next time you are out exercising, perform a session of interval
      training. If you are walking or running outside, find an incline
      that can challenge you for 60 seconds, then walk down for 60-120
      seconds, and repeat up to 6 times.

      If you walk or run on a treadmill, adjust the incline or speed to
      safely increase the challenge for 60 seconds, then return to the
      normal pace for 60-120 seconds, and repeat up to 6 times.

      You can also use a rowing machine, bicycle or stationary bike, or
      even an elliptical machine to do intervals.

      But whatever you do, stay away from boring, ineffective cardio
      exercise workouts and stick with Turbulence Training for your fat
      burning program.

      ===> Fast fat loss workouts... <=====

      Save time, burn fat,

      Craig Ballantyne, CTT
      Certified Turbulence Trainer
      Author, Turbulence Training

      "I'm 25 and was seriously overweight at the start of this year. I've
      been doing the TT for Fat Loss Workouts and after 5 months of
      training. I've lost nearly 28lbs. I want to take this opportunity
      to thank Craig for making your knowledge so accessible and your
      articles and blogs that not only make us think about our
      lifestyles, but encourage us to change them for better health."
      Kevin Thow, Sydney, Australia

      Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Cardio is a Waste of Time for Fat Loss <=====

      "Turbulence Training makes so much sense and I really enjoy the
      different workouts so never get bored. From an aussie that was
      looking for something other than just another weight workout
      with the same old moves this has been a real eye opener for me and
      I have been telling my friends just how great the TT method is."
      Kelli Tomkins, Australia

      Delete
  2. Thank you! I love any exercise called the "frog" Sara! If you find any more let me know.

    ReplyDelete
  3. Wow, very impressive!! Need to try that at my gym again.

    ReplyDelete

Thanks for leaving a shout out at Get Up & Go! I always respond to your questions, thoughts and suggestions.