[PDF] [PDF] BOSU Balance Trainer: Workout 2 - Wild Basin Fitness

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Do this between other exercises to relax the legs and feet and to work on balance 4 Repeat for the required time BOSU Leg Abduction Exercise Description:

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Derived from www exercise about com and www bosu com balance Hold this position for a few seconds and then extend the legs back out Repeat

[PDF] BOSU Balance Trainer: Workout 2 - Wild Basin Fitness

Side Lunge Legs 1 - Stand upright with a BOSU balance trainer to one side and your arms by your sides 2 - Step sideways onto the BOSU, lowering your body 

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Instructions: Perform exercise for 45 seconds on each leg Begin with right leg on Balance Trainer's dome fully extended, left knee raised to hip height, left toe up 

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on one leg on the floor and balancing on a rocker becomes easy, the next progressive bal- ance exercise is SQUATTING on BOSU ball dome down This is much 

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For each exercise, perform 3 sets of 15 repetitions, resting

45 seconds between sets, unless otherwise indicated.

Use a challenging weight that allows you to complete all reps. If the weight is too easy, slightly increase it. If its too hard, slightly decrease it. For each exercise, perform 3 sets of 15 repetitions, resting 45 seconds between sets.

Use a challenging weight that allows you to

complete all reps. If the weight is too easy, slightly increase it. If its too hard, slightly decrease it.

Side LungeLegs

1 - Stand upright with a BOSU balance trainer to one side

and your arms by your sides.

2 - Step sideways onto the BOSU, lowering your body down

and leaning your torso slightly forward, keeping your trailing leg straight.

3 - Push off the foot to return to the start position.

Lateral RaiseShoulders

1 - Stand upright on a BOSU holding the dumbbells at your

sides with your arms straight, palms in.

2 - Raise the dumbbells up and outward to the sides to

shoulder height, keeping your arms straight or with a slight bend at the elbows.

Twisting CrunchAbs

1 - Lie with your upper back on a BOSU with your knees

bent, feet flat and your hands to the sides of your head.

2 - Lift your head and shoulders off the BOSU and twist your

torso to one side. • Lower your head and shoulders then repeat, twisting to the

Push UpChest

1 - Support your body with your hands on the underside of a

BOSU, elbows bent and chest nearly touching it and your legs straight out on your toes.

2 - Push up to a straight arm position, keeping your back flat

and your hips in line with your shoulders throughout.

Reciprocal Twisting CurlBiceps

1 - Stand upright on the BOSU holding one dumbbell with

your arm straight, palm in and the other at shoulder height with your elbow bent and palm back.

2 - Raise the bottom dumbbell up to shoulder height,

bending your elbow and lower the other down to your side with your arm straight, turning at both wrists.

Stiff Leg DeadliftLegs

1 - Stand upright on the BOSU holding the dumbbells at your

thighs with your arms straight, palms back.

2 - Lower the dumbbells to just below your knees shifting

your hips back and keeping your legs straight and back flat.

3 - Return to the upright start position.

Side BridgeAbs

1 - Lie on one side with one elbow on the BOSU and your

legs straight out on top of one another.

2 - Raise your body off the floor.

• Hold briefly, keeping your body in a straight line and your elbow directly under your shoulder.

Bicycle CrunchAbs

1 - Sit on a BOSU with your feet flat, knees bent and your

hands to the sides of your head.

2 - Raise one knee towards your chest and twist your torso,

bringing the opposite elbow to meet it in the middle. • Lower your knee and repeat to the opposite side using your

Wild Basin Fitness

50min

3 setsper exercise15 repsper set45 secsrest between setsBOSU Balance Trainer: Workout 2Wild Basin Fitness

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