Quick Cardio Workout with the BOSU Ball

Quick Cardio Workout with the BOSU Ball

Quick Cardio Workout with the BOSU Ball for Women Over 40

A quick cardio workout with the BOSU ball for women over 40. Burn some calories and have some fun using one of my favourite pieces of equipment, the BOSU ball.

Hands down the BOSU ball is my go-to for cardio.

Why you might be wondering?

Because it’s so much fun!!

I’m not watching the clock like I do when I’m on my treadmill, and I’m not wondering “when the hell does this end???”. I am simply moving, sweating, smiling and generally enjoying myself the whole time.

And that’s what exercise should be all about!

If our workouts are fun and give us a sense of accomplishment and satisfaction when we are done, we will stick with them.

This is called intrinsic motivation. It’s something that we do because it’s personally rewarding to us.

Unfortunately, when it comes to fitness I see more people depend on the cousin of intrinsic motivation, extrinsic motivation.

And this type of motivation is hard to keep the fire lit within.

Extrinsic motivation involves doing something because you want to earn a reward (like weight loss) or avoid a punishment (like going on medication). These are hard ways to motivate ourselves on a regular, day-to-day basis.

Moral of the story: find a fitness plan that you enjoy and you’re bound to be consistent with it. Let go of the reward and punish aspect of what motivates you to exercise, and funny enough, once you do you’ll see those rewards come ❤️

TOOLS NEEDED

BOSU, however a STEP would work with the last couple of moves done on the ground

THE WORKOUT

1. Plank tucks to jacks
2. Switch taps
3. Knee drive to lunge
4. Other leg
5. Double squat to 180-degree turn
4 x 30sec

AMRAP (as many rounds as possible)
Bulgarian lunge hops x8 a leg
Mountain climbers x8 ea knee
Ab crossovers x8
Do 1:00, march on the spot and wait for minute 2 & do again.
= 5 minutes total

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

BOSU Ball or STEP HIIT Workout for Women Over 40

BOSU Ball or STEP HIIT Workout for Women Over 40

BOSU Ball or STEP HIIT Workout for Women Over 40

Hi or low impact HIIT workout using the BOSU ball, or the STEP, for women over 40.

George is on set today, giving me his assistance and his 4-legged guidance. He’s the best!

This workout is a HIIT, meaning that we will flow through two moves, for three rounds. The first move will be a high energy move (to get the heart rate up), and the second move an ab move to allow the heart rate to come down a bit.

We have three rounds like that then move on to the next groupings of exercises.

Short, sweet and fun!

TOOLS NEEDED

BOSU ball or a STEP

THE WORKOUT

1. Behind BOSU shuffle + dome taps
2. Crunch
3 x 30sec

3. Straddle with knee up
4. Crossover crunch with L knee driving in
3 x 30sec

5. Burpee 🙂
6. Crossover crunch with R knee driving in
3 x 30sec

7. Squat with BOSU in hands & presses
8. Wide mountain climbers
3 x 30sec

9. Up & over the dome
10. Plank with tap outs
3 x 30sec

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

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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