Warm up
squats on bosu ball
90 degree squat and wobble
push up on bosu
squat jump with hands behind head
1. Squat with weight on one arm and drag ring across body with arm straight -- 45 seconds, switch
2. Plow - one foot on stool constantly, kick up other knee high. 45 second switch.
3. Military press stand up using heels and keeping arms strait (3) 90 seconds.
4. Dumbells, carry down throw leg back, do push up, swing leg back up between dumbells, stand up and jump 45 seconds, switch. all on one leg.
Cool down
bosu ball squat, wobble
bosu ball jumping legs back and up to ball
squat jumps
Sunday, January 22, 2012
Chest & Back
Warm up:
With bosu ball, legs up and down -- arms on ball, halfway down and stay -- wobble feet back and forth in push up position -- 5, 4, 3, 2,1 pushups
Back
1. Sit all the way back, bring rings back and roll shoulders. 2 seconds 12 reps
2. Lay against chair -- no sitting, bring bar to chair -- iron to iron. Hold 2 seconds 12 reps -- keep head up.
3. Donkey Kong -- legs wide apart. One had on eight, other with weight -- row it up keep control 12 reps. keep butt below shoulders
Repeat 3 - 4 times
Chest
1. One ball, rest read back. Bring rings to side and extend -- hands and rings in V shape
2. Military Press
3. With bosu ball, rest shoulders and neck on ball. Hips in air. Bring weighs above head -- like bench press.
Repeat 3 - 4 times
Cool down -- wobbling and push ups on bosu ball
With bosu ball, legs up and down -- arms on ball, halfway down and stay -- wobble feet back and forth in push up position -- 5, 4, 3, 2,1 pushups
Back
1. Sit all the way back, bring rings back and roll shoulders. 2 seconds 12 reps
2. Lay against chair -- no sitting, bring bar to chair -- iron to iron. Hold 2 seconds 12 reps -- keep head up.
3. Donkey Kong -- legs wide apart. One had on eight, other with weight -- row it up keep control 12 reps. keep butt below shoulders
Repeat 3 - 4 times
Chest
1. One ball, rest read back. Bring rings to side and extend -- hands and rings in V shape
2. Military Press
3. With bosu ball, rest shoulders and neck on ball. Hips in air. Bring weighs above head -- like bench press.
Repeat 3 - 4 times
Cool down -- wobbling and push ups on bosu ball
Triceps & Biceps
Triceps:
1. On bike, standing up do push ups. 40 total.
2. Sit on stool, bring rings all the way down between legs and all the way to forehead. 20 total
3. Wide stance. Hold rings on cloth. Bring all the way down to feet. Alternate. 20 total.
Repeat 3-4 times
Biceps
1. Stand straight. Bring rings up and down, bicep curl.
2. Sit with wights. Curl in and do bicep curl.
3. With towels and weights, do curls standing. Bring too 90 degree angle and back down.
1. On bike, standing up do push ups. 40 total.
2. Sit on stool, bring rings all the way down between legs and all the way to forehead. 20 total
3. Wide stance. Hold rings on cloth. Bring all the way down to feet. Alternate. 20 total.
Repeat 3-4 times
Biceps
1. Stand straight. Bring rings up and down, bicep curl.
2. Sit with wights. Curl in and do bicep curl.
3. With towels and weights, do curls standing. Bring too 90 degree angle and back down.
Thursday, December 29, 2011
Legs & Shoulders
Warmed up with bell and did squats, tapped bell on ground and then with straight arms brought bell up to eye level. Then with bell overhead, lunges backward, alternating feet. Finally, push up, jump feet up, jump straight up, and back down. Each activity 30 seconds.
Legs
1. Like warm up, heavier weight with bell. Do squats and bring bell up with straight arms. 30 reps.
2. With bar, do push up, jump feet up and lift bar above head. Back down. 20 reps.
3. With bar, backward lunges. 12 on each leg. Keep head up.
3 or 4 reps total
Shoulders
Bosu ball used with all activities
1. Stand on soft side, one foot in the middle. Two dumbbells to the side, straight out. Keep them out the whole time. Lunge forward. Lunge backward. 30 seconds. Switch legs.
2. Stand on hard side, one leg in the middle. Push dumbells overhead. One minute.
3. Sit on hard side, knees bent, feet off the ground, balance. Dumbbells out to the side, tap down to the ground. One minute.
3 or 4 reps total
Legs
1. Like warm up, heavier weight with bell. Do squats and bring bell up with straight arms. 30 reps.
2. With bar, do push up, jump feet up and lift bar above head. Back down. 20 reps.
3. With bar, backward lunges. 12 on each leg. Keep head up.
3 or 4 reps total
Shoulders
Bosu ball used with all activities
1. Stand on soft side, one foot in the middle. Two dumbbells to the side, straight out. Keep them out the whole time. Lunge forward. Lunge backward. 30 seconds. Switch legs.
2. Stand on hard side, one leg in the middle. Push dumbells overhead. One minute.
3. Sit on hard side, knees bent, feet off the ground, balance. Dumbbells out to the side, tap down to the ground. One minute.
3 or 4 reps total
Wednesday, December 28, 2011
Chest & Back
Started with push ups and mountain climbers and up backs. Rotated them for about 30 seconds each and about 2 or 3 minutes total.
Chest
1. Used the machine and rope. Held rope straight out like a bar and pressed. Stood in a lunge position. Switched legs and sides. 10 on each side.
2. On dumbbells and bosu ball, one hand on furthest dumbell, other hand on closest dumbbell. Push up and switch (4 total push ups). Bounce legs 4 times on and off of bosu ball (spreading legs and bringing in). One minute total.
3. With press bar and weight on bar, sit on knees. Roll bar out, make sure back is straight. Roll bar in. 2 push ups and two out backs. Repeat for a minute.
Repeat all three 3 or 4 times
Back
1. Using bosu ball and dumbbells, put one hand in middle of bosu ball (soft side) and body in push up position (legs can be spread a little). With other arm row the dumbbell 10 times and switch.
2. Using machine and rope again, get in push up position drag rope to thigh and back front. Arm is extended and straight the whole time. 10 on each side, switch.
3. Using bar and bosu ball, have bar in air -- higher than bench press. Grab bar and stand on bosu ball. Get on tippy toes and sit. Pull yourself up to the bar and back down. Pulling up should take one second. Letting down should take 5 seconds. 1 minute in total.
Repeat 3 or 4 times.
Cool down
On bosu ball, push ups and up downs. Finish with a minute of plank.
Chest
1. Used the machine and rope. Held rope straight out like a bar and pressed. Stood in a lunge position. Switched legs and sides. 10 on each side.
2. On dumbbells and bosu ball, one hand on furthest dumbell, other hand on closest dumbbell. Push up and switch (4 total push ups). Bounce legs 4 times on and off of bosu ball (spreading legs and bringing in). One minute total.
3. With press bar and weight on bar, sit on knees. Roll bar out, make sure back is straight. Roll bar in. 2 push ups and two out backs. Repeat for a minute.
Repeat all three 3 or 4 times
Back
1. Using bosu ball and dumbbells, put one hand in middle of bosu ball (soft side) and body in push up position (legs can be spread a little). With other arm row the dumbbell 10 times and switch.
2. Using machine and rope again, get in push up position drag rope to thigh and back front. Arm is extended and straight the whole time. 10 on each side, switch.
3. Using bar and bosu ball, have bar in air -- higher than bench press. Grab bar and stand on bosu ball. Get on tippy toes and sit. Pull yourself up to the bar and back down. Pulling up should take one second. Letting down should take 5 seconds. 1 minute in total.
Repeat 3 or 4 times.
Cool down
On bosu ball, push ups and up downs. Finish with a minute of plank.
Thursday, December 22, 2011
Legs
1. Stand on Bosu Ball, squat and wobble back and forth. 2 minutes
2. Stand on Bosu Ball, squat and pass medicine ball back and forth from arm to arm. Make sure arms are straight. 2 minutes.
3. Stand on Bosu ball. Hold dumb bell underneath chin with both hands. Squat. As squatting, push dumb bell above head and come back up bringing dumb bell back to chin. 2 minutes.
4. On kooshy air things, put one foot in center. Lunge backwards. Bring knee all the way up keeping balance. Switch legs. 2 minutes each leg.
5. Regular lunges down and back. About 15 per leg.
*Repeat 3 or 4 times.
Cool down.
On bosu ball, push up position - wide leg mountain climbers. 30 seconds. On Bosu Ball, hop legs back and forth (all the way up to the bosu ball and all the way back out). 30 seconds On Bosu Ball, push up position, go halfway down and have legs together and spread em wide, bring em back together, spread em wide. It's a fast jumping motion. 30 seconds.
2. Stand on Bosu Ball, squat and pass medicine ball back and forth from arm to arm. Make sure arms are straight. 2 minutes.
3. Stand on Bosu ball. Hold dumb bell underneath chin with both hands. Squat. As squatting, push dumb bell above head and come back up bringing dumb bell back to chin. 2 minutes.
4. On kooshy air things, put one foot in center. Lunge backwards. Bring knee all the way up keeping balance. Switch legs. 2 minutes each leg.
5. Regular lunges down and back. About 15 per leg.
*Repeat 3 or 4 times.
Cool down.
On bosu ball, push up position - wide leg mountain climbers. 30 seconds. On Bosu Ball, hop legs back and forth (all the way up to the bosu ball and all the way back out). 30 seconds On Bosu Ball, push up position, go halfway down and have legs together and spread em wide, bring em back together, spread em wide. It's a fast jumping motion. 30 seconds.
Chest & Back
We started out doing Mountain Climbers and then push ups for a couple minutes. Probably around 30 seconds of each and then switch.
Move into: Chest
1. Using bosu ball and ringers, get into lunge position with ringers. Do 7 flies on each leg. Make sure foot is in the center of bosu ball and that arms are high and slightly bent -- but that the work out is in the chest. After switch bring both legs at front of bosu ball, balance is key here. Squat and with elbows near sides, push arms out straight, palms facing each other. 7 reps. 21 is the total.
2. On exercise ball, use bench press. Make sure neck and head are supported by ball and that hips are high. 21 bench presses.
3. With bosu ball, support neck and head, hips high. Arms stretched out straight behind head. Bring them around your body and touch right around hips -- squeeze! 15 reps.
Back
1. Stomach on bosu ball, weights out front. Arms out straight, bring back a little past hips and tap 3 times -- 21 taps.
2. On bosu ball, balance with bench press bar. Make sure back is supported in squat position and row 3. On 3rd, stand up with bar at chest and back down. Careful with back. 21 rows.
3. Knees on bosu ball, arms out straight bring down and separate the ringers. Make sure feet don't come up! Balance is key. 21 reps.
Cool Down:
Feet on Bosu, balance push ups and wobble a couple minutes
Move into: Chest
1. Using bosu ball and ringers, get into lunge position with ringers. Do 7 flies on each leg. Make sure foot is in the center of bosu ball and that arms are high and slightly bent -- but that the work out is in the chest. After switch bring both legs at front of bosu ball, balance is key here. Squat and with elbows near sides, push arms out straight, palms facing each other. 7 reps. 21 is the total.
2. On exercise ball, use bench press. Make sure neck and head are supported by ball and that hips are high. 21 bench presses.
3. With bosu ball, support neck and head, hips high. Arms stretched out straight behind head. Bring them around your body and touch right around hips -- squeeze! 15 reps.
Back
1. Stomach on bosu ball, weights out front. Arms out straight, bring back a little past hips and tap 3 times -- 21 taps.
2. On bosu ball, balance with bench press bar. Make sure back is supported in squat position and row 3. On 3rd, stand up with bar at chest and back down. Careful with back. 21 rows.
3. Knees on bosu ball, arms out straight bring down and separate the ringers. Make sure feet don't come up! Balance is key. 21 reps.
Cool Down:
Feet on Bosu, balance push ups and wobble a couple minutes
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