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This intense core workout can be done before or after your choice of cardio. Perform each exercise for 12 reps-for pistol squats alternate legs each time. Do the whole circuit 4-6 times.
Donna's Pro Tip:
-Focus on your breath, exhale on exertion. It will help you to get through the toughest workouts.
BOSU PLYO PUSH:
Think of this as a push up where you would push off the ground at the end of one rep, only this time instead of your hands being on the ground they are on opposite sides of a Bosu.
Keep your abs pulled in, belly button pulled toward your spine, feet shoulder with apart. Balance your grip on the Bosu ball side down. Keeping your body in a straight line, core engaged, lower towards the Bosu as arms bend, then push back up, exploding the Bosu off the floor as you come up.
BOSU OBLIQUE TILT:
This of this as an advanced plank. Get into plank position with both hands on opposite sides of the Bosu. Engage your abs, keep your arms straight, body flat (don't let your butt come up) slightly tilt the Bosu to your right, hold for a second then come back to center then tilt to the left. Keep your core engaged and your body in a straight line the whole time.
BOSU PISTOL SQUAT:
Standing on the Bosu with the ball towards the floor. Balance on your right leg with your left leg slightly out in front of you. Engage your abs by pulling your bellybutton towards your spine and the crown of your head straight towards the ceiling. Come into a one legged squat on your right leg keeping your left leg out in front of you. Try to go as deep into the squat as possible so that your hamstring is nearly touching your calf and your other leg is straight out in front of you. Come back to standing and switch legs.
SPIDERMAN PUSH UP:
Start with the Bosu flat on the floor with your hands at 10 and 2 on the ball side. Start in the same push up position as the first excercise. As you lower your body toward the floor, lift your right foot, swing your right leg out sideways, and try to touch your knee to your elbow. Return to the starting position and switch to your left leg.
DONNA WALKER is a Trainer at Lakeview Athletic Club
To book a session with Donna at LVAC, click here