What You’ll Need
For today’s workout, you don’t need any weights (unless you want to kick it up a notch). All you will need are:
- A Bosu Ball (or even a block or box could work)
- A Resistance Band that you can wrap around your ankles (So, preferably, a band without handles)
Most gyms should have this equipment and if you’re working out at home all of this can be bought at your local Target, Walmart, and even at Marshall’s/TJ Maxx!
Worst case scenario: you don’t have any equipment to use? Not a big deal – a chair, block, or bench could work in place of a Bosu Ball.
You can also use just your bodyweight for all of these exercises. The added benefit of the Bosu Ball and the resistance band is that it requires balance, working your core, and provides additional resistance, making it more challenging. However, if at any time during the workout you find a move too challenging you can alwaysmodify the move by simply removing the equipment.
How it Works
This workout focuses on muscular endurance rather than strength so you’ll perform 15-25 reps of each exercise, moving from one exercise to the other without rest. You’ll complete the exercise sets 3-5 times, with a pause in between rounds.
How many repetitions and rounds you do is up to you – everyone’s fitness level is different so the workout is made to be flexible! However, be sure to challenge yourself. If you think you can only do 3 rounds, try 4. You might realize that you’re stronger than you think!
1) Upside-Down Bosu Ball Squat:
With the bubble side of the Bosu Ball on the floor (modification: have the hard surface on the floor, making it easier to balance) stand on top of the hard surface of the ball and squat. Looks something like:
2) Bosu Ball Uneven Squat, Right Side:
3) Bosu Ball Uneven, Squat, Left Side
With the bubble facing up, place your left leg on to the top of the ball. With toes facing forward, lower yourself into a squat. Make sure to keep your chest up, shoulders down, and place your weight in your heels. You’ll do the same thing on the other side with your right leg on the ball. Looks like:
4) Bosu Ball Single-Leg Bridge, Right Side:
5) Bosu Ball Single-Leg Bridge, Left Side
Laying with your back on the floor, place your right leg on top of the ball and extend your left foot 6 inches from the floor. Using your right leg, push yourself up to bridge position. Switch Sides. When done correctly, it should look similar to this:
6) Resistance Band Side Raise, Right Side:
7) Resistance Band Side Raise, Left Side
With the resistance band around your ankles or over the tops of your feet, slightly lean into your left side. Then, with your left leg bent and supporting most of your weight, raise your right leg to the side as high as you are able while maintaining good form. Should look something like this:
8) Resistance Band Kick Back, Right Side:
9) Resistance Band Kick Back, Left Side
Similar to the side raise, lean into your left leg and raise your right leg behind you. Be sure to squeeze your glutes and thighs while doing this exercise for best results. An example:
10) Resistance Band Squat Side-Step
(Alternating leading foot each round): With the resistance band around your ankles, lower yourself into a squat. Then, while remaining in the squat position, step as far as you can to the side. You should feel heavy resistance as you side step; if it doesn’t feel challenging enough, get lower in your squat. Alternate the leading foot each round or halfway through one set.
Keyword: better butt
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Originally Authored By: Tracy Cullen