How’s your week been? It’s been a rather nutty one over in these parts (you know you’ve got a lot on your mind when you step out of the shower and realize you only shaved one leg), but nevertheless one that has made me that much more grateful for all of the great people around me. I’m also THRILLED that it’s Friday because this weekend is going to be a low key one and I can’t wait to get to the beach. Anyone else treating these last days of August like gold?
Work It Out
If you’re feeling up to a little challenge against the clock, I’ve got just the thing for you in this week’s workout. All you’ll need is a BOSU and some space to move. I love the BOSU because it adds an element of instability, meaning that for almost any exercise, you’ll need to engage your core more than normal. BOSUs are also great for helping to develop the smaller stabilizing muscles in our bodies – especially near our knees and ankles. For runners, stronger stabilizer muscles means decreased odds of injury, and ultimately, stronger running.
The 300 Rep BOSU Challenge Workout
Repeat the circuit below 3 times, which adds up to a total of 300 reps. Before you start, set a timer and stop it as soon as you finish. Record your time, then try the circuit again in the same week. Do it twice more the next week, and see how much time you can chop off your original. Descriptions of each move are below.
[Tweet “You against the clock: The 300 Rep BOSU Challenge #Workout”]
How to do…
- 180 degree BOSU burpees – Hold the BOSU handles with the rounded side pointing down. Perform a regular burpee with your hands on the handles rather than the floor. After you stand, jump 180 degrees to face the opposite direction. Do another burpee, then jump to change directions again.
- 20 x BOSU alternating lunges (10/side) – Stand on the rounded side of the BOSU and alternate lunging one leg back at a time.
- 20 x BOSU toe taps (alternating) – Stand behind the BOSU, round side up. Hop from one foot to another, tapping toes on the BOSU with each hop.
- 20 x walking lunges, BOSU overhead – Regular walking lunges, holding the BOSU above your head with straight arms.
- 10 x BOSU half jacks – Stand on the BOSU, round side up. Hop your feet down to the floor on either side, straddling the BOSU. Hop back on, and continue for all reps.
- 10 x BOSU roll up with squat jump – Stand facing away from the BOSU, round side up. Sit on it, then roll back as if doing a sit up. Roll back up to standing and jump straight into a squat jump. Land softly and roll back for the next rep.
- 10 x BOSU mountain climbers (4) with push-up (1) – Get into high plank with hands on the BOSU handles, round side down. Do 4 mountain climbers, then 1 push-up. That’s 1 rep.
Turn It Up
When I’m creating recipes in my kitchen on the weekend, I’m usually learning by listening to podcasts as I cook. But sometimes – typically during the week – my brain is so full of other thoughts that cramming more in there is a little overwhelming. This week I’ve been listening to Betty Who‘s album Take Me When You Go. This Aussie girl’s voice is amazing and I love how the album has a great mix of upbeat dance (and workout-worthy) songs, as well as slower chilled out ones.
Some of Betty Who’s songs have been featured on Glee and Pitch Perfect 2, and while I have a hard time picking a favourite, this week I’ll share her take on Donna Lewis’ I Love You Always Forever. Enjoy!
Have A Read
- Beyond cupping: The weird ways Olympians are recovering – via Outside Online
- How to use competition to accelerate your performance – via the Vega Blog
- Is muscle confusion a real thing? – via Shape
Now over to you! Let’s hear…
- What are you most grateful for this week?
- What’s on your workout agenda this weekend?