BosuStrong Challege with FitApproach and Sweat Pink
This week marks the start of the #BOSUStrong Challenge! As a personal trainer, runner, and someone who has taken several trips to physical therapy, I jumped on the chance to be a part of this campaign.
And like I mentioned last week, before everyone gives me grief because I don’t like to do Fitness Challenges, I am actually quite excited about this challenge as it will give me the chance to show the versatility and potential of one of my favorite pieces of gym and fitness equipment! I will modify the prompts as necessary (as I would for any client and as I needed to this week as I protect my foot) so that you can learn other options as well!
Be sure to follow me on Instagram as I put up my #BOSUStrong posts throughout the next 4 weeks and participate yourselves:You do not need to own or have access to a BOSU to participate. By participating you will have a chance to win a BOSU and other fun prizes! And please, if you are using a BOSU throughout this challenge, never stand on your BOSU with the dome facing down (images or moves down on the BOSU incorrectly will not count during this challenge).
This week is about cardio, week 2 will be about balance, week 3 focuses on stretching and toning, and the last week is meant to bring it all together. Be sure to visit the challenge page for all the information!
Monday, I didn’t think it would be a good idea for me to do high impact mountain climbers, so instead I hit the spin bike for some low-impact cardio and then got out my Bosu for some core work on the Bosu.
Bosu Core Exercise : Full Body Plank with Knee to Triceps
I took the idea of a mountain climber and merged it with a move that many of you might recognize from power or Vinyasa flow yoga--a knee to nose or knee to triceps in plank position:
Start by assuming a plank position with your hands shoulder-width apart on the Bosu. With controlled but fluid movements and stable hips, contract your core even more and bring your knee to the corresponding tricep. Return your foot to traditional plank position. Repeat on the other side.
Things to keep in mind:
- Make sure that your hips are in line with your body and not “popped up,” thereby breaking the line (if someone were looking at you from the side).
- The key is not to shift your weight from side to side as you are bringing the knee to the triceps.
- To make it a more cardio-focused move while still getting oblique and core work, speed it up!
- To increase the strength side of the work, pause if you can at the triceps for 3 seconds.
This move combines the full body effects of a plank with balance work and even the oblique work of doing slow bicycle crunches or hip hikes. You will work your back (holding you in line), your arms (which are going to be working to balance you!), your core (doing the work to bring your legs up), and even your legs, because they will also be working to stabilize at points of the move. But the majority of the work should be done by your core!
I recommend starting with 3 sets of 10 reps (each side) for this Bosu core exercise. Increase as you can, and tweet/comment on the post with your personal best!
By the way, I named by Bosu #BoSuz. So join BoSuz, Bosu, Sweat Pink and myself this month as we all work to get #BosuStrong!
Be sure to tag your posts with #BosuStrong, #Sweatpink, @FitApproach, @BosuFitness (Twitter) or @Bosu_Fitness (Instagram), and #FitFamily. Call me out with @suzlyfe (Twitter) or @the_suzlyfe (Instagram) so that I know you are joining! #Bosuz and I will be watching.I'm getting my core #BosuStrong with this great move from @suzlyfe @BosuFitness @Fitapproach #sweatpink Click To Tweet
Have you done any work with a Bosu Trainer before?
Have you done this sort of plank variation before? What is your favorite modification?