BOSU Ball Workout for the Legs

BOSU Ball Workout for the Legs

BOSU Ball Workout for the Legs for Women Over 40

Never been done before on this channel! My EMOM BOSU Ball Cardio Workout which is gonna kill the legs (in a good way), and torch a ton of calories.

This EMOM workout was a lot of fun to program and film.

Using the BOSU ball we challenge the thighs, glutes, hips, balance as well as the heart (hello there target heart rate).

Each minute we have a new exercise, a new rep count, and the faster you get through that minute the more rest you get before the next minute and exercise.

And… if you want more try this 15-minute total body strength workout afterward: https://youtu.be/3r3ielld0Hc

TOOLS NEEDED

BOSU Ball

THE WORKOUT

MINUTE 1: Straddle knee up (hop optional) x 12 ea leg (beginners x10)

MINUTE 2: Bulgarian lunges x 12 ea leg (beginners x8-10)

MINUTE 3: Straddle jumps x30 (beginners x10-15)
*can also sub this out with standing on the
BOSU & 15 side leg lifts ea side

MINUTE 4: Jump squat onto BOSU, step off x 12 (beginners x8-10)
*can also sub this out with on BOSU squats x 12

MINUTE 5: Bridges x30 (beginners x15-20)

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PJ ox

Mini Ball Workout For Thighs, Buns & Abs

Mini Ball Workout For Thighs, Buns & Abs

Mini Ball Workout For Thighs, Buns & Abs for Women Over 40

Grab your mini-ball, Pilates ball, for this 40-minute lower body and abs workout for women over 40.

⁣This is a great workout for all levels, and fantastic for anyone with sensitive knees.

I really target the glutes, side of the hip, and hamstrings with this workout, which will help you if you experience knee pain when you exercise.

We also burn the abs in a variety of core movements, with not a plank insight. So, if you have sensitive wrists and shoulders you’ll appreciate these ab drills.

TOOLS NEEDED

small ball, Pilates ball
Don’t have one? Grab one here on Amazon – https://amzn.to/3gXooil

THE WORKOUT

1. Squat
2. Crunch
2 x 40sec

3. 1-leg squat
4. Static sumo squat with T-spine opener
5. Other leg
6. Other arm
2 x 40sec

7. Static bridge with inner thigh squeezes
8. Crunch with legs in table top
2 x 40sec

9. Hamstring grip with 1 leg bridge
10. Static hold + crunch
11. Static hold bridge
12. Other leg
13. Static hold + crunch
14. Static hold bridge
1 x 40sec

13. Inner thigh squeezes
14. Alt leg down
2 x 40sec

15. Hip extension (4 point) – 40sec
16. Ham squeeze x8
17. Glute pulses x8
18. Fire hydrant – 40 sec
19. Ham squeezes x8
20. Pulses x8
21 – 26 Other leg same series
x1

27. Side crunches
28. Other side
2 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Full Body Strength Workout Using the BOSU

Full Body Strength Workout Using the BOSU

Full Body Strength Workout Using the BOSU for Women Over 40

This workout is very simple in its programming. I took four compound, multi-joint exercises that train as many muscles as possible, and I lead you through those moves for three sets.

We do not dick around in this workout 😂 We are in, we lift and then we’re out.

This is the perfect strength training workout to do when you are short on time.

And, if you do not have a BOSU ball I show how you can do each move without one.

So, no worries babycakes I always got your back 😘But, the BOSU does add an element of fun that the ol’ ground just does not provide.

TOOLS NEEDED

BOSU (optional though), and a pair of light & heavy dumbbells

THE WORKOUT

1. Bulgarian lunge
2. Other leg
3. Chest press
4. Reverse flys
5. Alternating ab crossovers

3 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

BOSU Ball Tabata Workout

BOSU Ball Tabata Workout

BOSU Ball Tabata Workout

Short workouts, like a BOSU Ball Tabata, are always bittersweet. They are sweet because they are short and they are bitter because you have to put some serious work behind them to see results.

My BOSU Ball Tabata Workout is the perfect bittersweet workout when you need:

  • A workout that is under 30-minutes
  • A workout that will get the heart rate up
  • A workout that will target the legs
  • A workout that will also hit the upper body
  • And, a workout that will get your core strong

BOSU Ball Tabata

 

BOSU Ball – What’s so great about it?

I have been using the BOSU ball for years and I love it for the sole reason that it spices up regular moves like squats, push-ups, lunges, crunches, mountain climbers, etc.

Since the dome creates an unbalanced training ground for you and your muscles, you have to work a little harder to stabilize your body while performing any exercise on it.

This extra work translates to more muscles used and more calories burned.

Click here for BOSU’s website.

BOSU BALL TABATA WORKOUT - FITNESS WITH PJ

BOSU Ball Tabata Full Workout - Fitness with PJ

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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