Workout #1: Moving toward a state of Balance.
Life is like riding a bicycle. To keep your balance you must keep moving.
-- Albert Einstein
Warm Up:
5 minutes minimum easy working to moderate effort on treadmill or elliptical
Circuit 1:
Perform each exercise 45 seconds, repeat circuit 3 times.
Side V-Ups with Leg Kicks
Crunch Circuit
Decline Push Up to Side Crunch
Bent Press (Keep your feet close together or in a toe-heel stance to challenge your balance and your core a little more.)
Side Plank (Find your balance in the side plank and then close your eyes to really challenge your balance.)
Plank Row to Burpee (Focus on great plank and row form, the burpee is just bonus)
Circuit 2:
Repeat this metabolic cardio burst circuit three times.
Jump Rope: 60 seconds
Cardio Plank: 30 seconds (Want to challenge balance and stability? Place hands on a BOSU or wobble board while in the plank position.)
Box Blasts: 30 seconds
Burpee: 30 seconds (As many as you can get in 30 seconds!!!)
Cool Down:
Walk or jog it out for 3-5 minutes.
Chest Stretch: hold 30 seconds minimum
Hamstring, Inner Thigh, Quad Stretch: hold each stretch 30 seconds minimum
Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl
Workout #2: Balance through Action.
Balance your thoughts with action. If you spend too much time thinking about a thing, you'll never get it done.
-- Bruce Lee
Warm Up:
Alternating Froggers: 45 seconds
Hip Abductions: 10 each side
Side Plank Reach Through: 10 each side
Around the World Lunge: 4 times around on each side (After a few reps, challenge your balance and try closing your eyes.)
Jump Rope: 2 minutes (Try a few single leg hops to test balance.)
Circuit 1:
(Three times through)
Goblet Squat: 12 reps (If you are feeling really balanced try the squats on a BOSU or wobble board for an extra challenge.)
Pull Up Progression: 10 reps (at whatever level you are at)
Wood Chop with Resistance Band: 10 reps each side
Circuit 2:
(Three times through)
Ski Jump to Single Leg Squat: 10 each side
Shoulder Press to Glute Extension: 8 reps per leg (16 total for arms) (Hold the glute extension an extra second to work that single leg balance.)
Dips: 12 reps (Make it a challenge, place your feet up on a stability ball or BOSU when performing dips.)
Side Plank: 30 seconds each side (After you get going, try those eyes closed. You'll be surprised how much vision plays a role in your proprioception!)
Cool Down:
Hold each stretch for 30 seconds
Standing Chest Stretch
Tricep Side Arm Stretch
Cat Stretch
Hamstring, Inner Thigh, Quad Stretch
Pretzel Stretch
Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl
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In following this training plan, you accept full risk and responsibility of personal safety and well-being.
Life is like riding a bicycle. To keep your balance you must keep moving.
-- Albert Einstein