Strength Workout #4: Bosu Challenge

Again, all these exercises can be done without the use of a Bosu ball so don’t fret!

Active Warmup. Focus on warming up your hip flexors with some leg swings and hip rotations (among other things)!

The Workout – Bosu Challenge:
20 regular pushups
20 regular crunches with your heels raised
20 leg lifts
boat pose (30 sec)
20 shoulder dips
20 shoulder shrugs
20 leg lifts from a shoulder shrug position (i.e., with your butt hanging off a chair and all your weight supported by your arms, raise each leg in sequence. You only need to lift your leg a couple inches to get the benefit. This will target your hip flexors!)
20 chops with a medicine ball
20 chops with a medicine ball while standing on a bosu ball
20 pikes on a yoga ball
20 supermans
20 bird-dogs
20 pushups with a twist (Watch the video… but bring your knee to your opposite elbow while you are lowering into the pushup – instead of while in the plank position. Keep your twisted knee off the ground and raise back up. Switch legs. We’ll make our own video of this at some point.)
side planks (each side, hold for 45 sec and do 10 leg lifts during that time)

10 single leg squats on a bosu ball (each leg; with opposite leg balanced behind, i.e., not a pistol squat)
10 lunges on a bosu ball (each leg)
**Challenge**:
Balance on one foot on a bosu ball for as long as you can. Record the amount of time for each foot so that you can compare when you get stronger!
Do as many regular pushups as you can. This means to exhaustion (i.e., you fall on the floor because you can’t push up or lower yourself down, you absolutely can’t do anything else, and after you collapse you have to roll over to get yourself up to a sitting position because your arms are too tired to help push you up). Keep a record for later comparisons.
Cool down. Stretch with focus on your hip flexors, hamstrings, quads, and also on your pecs. If you have a foam roller, pay that baby a visit!

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