Bosu HIIT
Added 2017-02-07 16:08:53 +0000 UTCBosu HIIT, Strength, and Tabata
Heavy med light weights
sandbag
Bosu
Bands
20” elv
Banded Warmup:
10 Squats
10 bridge butterfly pulses
10 Clams/leg
10 fire hydrants
10 Bear donkey kicks
Set 1:
Bosu HIIT 50:10 2x
1. Bosu plank Mat hop + push-up
2. Alt curtsy bosu hops (vest only go fast)
3. Bosu plank jack burpee heel click
4. Goblet hold squat popovers (stay low)
Strength: 2x
1. Banded back load lateral squat walks (3 steps to one side =1rep) 10 reps
2. Heavy chest press on bosu 8 reps
3. Bosu Bulgarians 8 reps/leg
4. tricep push-ups on weights to t-press 8
5. Two Dumbbells OH swing to push press10 reps
True Tabata 1:
Bosu plyo pendulum lunges (start on bosu Lunge fwd hop front foot, Lunge back hop foot on the bosu) alt legs each round
True Tabata 2:
lateral hop over bosu froggy push-up + plank tuck
True Tabata 3:
Weighted squat jumps
True Tabata4
Back load lateral step up (barely touch down foot on ground)
Emom 10 mins complete reps and remaining minute is rest
5 bosu plank jack push-ups add on
4 bosu OH switch lunges
Burnout:
40 lateral step ups 20/leg
40 plank jack shoulder taps
40 swings
30 squat pop overs
30 yoga tricep push-ups
30 bosu bulg 15/ leg
20 rocket lateral step ups
20 chest press
20 banded sumo stomps
10 banded sumo straddle hops bosu
10 butterfly glute bridge
10 banded alt SL push-up
