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a few of my favorites- mixed up!

January 20, 2012

My favorite exercises, that is!

I have a few favorites when working out, my go-to’s! I honestly love squats...love. They are my all time favorite, by far; and they remain the favorite by many because, simply, they work!  Followed closely by lunges, push-ups and burpees(yep, I said it).

I’m not going to show these basic movements. If you don’t already know…you should- so go look ’em up!

Mixed Up or… stepped up versions of these movement exist, and are challenging! For all of these(except burpees) mixed up versions I use a Bosu Ball…like this:

 Squat on Bosu:

two ways: first– stand on top of Bosu, squat down with proper alignment and positioning, weighted or not. second– flip Bosu over so ball is on the ground, carefully step on top of flat surface, weighted or not, and squat using proper alignment. Both of these are used in balance training. You’re using all of the normal muscles you would in a basic squat, and then some…those smaller stabilizer muscles that keep up us up and balanced. You could also play around with single leg squats!

first:

second:

Lunges on Bosu:

Several ways to do these. First-  step you front leg onto the bosu ball, weighted or not, and lunge down. Make sure the knee stays behind the toes on the front leg on all lunges. The lowering and raising should be done mostly by the back leg. Now reverse it- put the Bosu under your back foot and lunge down. Second- flip the Bosu over so ball is on ground, put front foot on flat side, weighted or not, lunge down. Reverse it- ball on the floor, back foot on flat side. Third- you need two Bosu Balls for this. Set them up your lunging distance apart, flat side on floor. One foot goes on front Bosu, one goes on back Bosu. Lunge down, wighted or not.

first:

second:

third:

Push-up On Bosu:

Again, many variations for this. First– Turn Bosu over so ball is on floor. Get into plank position, hands holding onto sides of Bosu, lower down, push up.   Second- turn Bosu flat side down, alternating pushups on each arm. Start with right hand on Bosu, left hand on the floor, lower down and push up, walk left hand on top of Bosu, while walking right hand to floor, lower down then push up, walking and alternating sides each time. Third–  flat side of Bosu on floor, place feet on Bosu, body in push-up position, lift right leg slightly off Bosu, lower down, push up. Switch to left leg. Fourth- I love playing with spider-man push ups on the Bosu, but be warned, these are challenging alone, without the Bosu, so give them a try without before you attempt with. To do a spiderman push-up- as you lower down, lift right leg up off floor slightly and while keeping neutral hips, bend knee and bring it close to right bent elbow, as you push up bring your right leg back to starting. Switch to left side. If Bosu is being used, flip it so ball is on the ground.

first

second:

third:

fourth:

And now for the beloved, or dreaded, BURPEE!

Burpees kill me. But I love them because they’re hard! Some variations for burpees are Side Burpees and Burpee to Shoulder Press. For the side burpee- as you squat down, place your hands on floor, jump feet out to right side(as in a side plank of sorts), push up, jump back to meet hands, stand and jump; alternating sides for each burpee.

For burpee to shoulder press– Use two free weights, keeping weights in hands at all times, move through a regular burpee, but as you come back up to standing instead of jumping, push weight up to shoulder press. lower weights, squat to floor, repeat.

*can’t find a pic of this. maybe i’ll take one of myself and add it later 😉 *

If you don’t incorporate these variations already, try them out and let me know what you think about ’em…seriously, I want to know!

namaste.

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4 Comments leave one →
  1. January 21, 2012 3:51 pm

    That burpee looks intense, yet super effective! Love!

  2. January 21, 2012 6:23 pm

    yeah, normal burpees are challenging enough haha, but i’m always lookin for ways to mix things up. good luck with the side burpee!!

  3. January 21, 2012 8:10 pm

    The Bosu we used all the time at the physical therapy clinic I worked at back home, it was an awesome workout, I wish they weren’t so dang expensive I would love to get one!

  4. February 8, 2012 6:26 am

    Great workout routine. Squats is also one of the exercises I enjoy the most. They are a great total body workout. I also enjoyed your abs article. Abs are one of the hardest muscles to get sculpted the way you want. Do you have any quick ab routines.

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