You are in for a ton of sweaty fun with this strength and cardio ladder workout! Using the BOSU ball (optional) and a pair of heavy dumbbells we'll hit it all.
And, in addition to strengthening the upper and lower body, I've also thrown in some thigh-burning cardio drills to keep your heart rate up.
FYI: if you don't own a BOSU watch mini-me for some great exercise workarounds.
Tools: pair of heavy dumbbells, a BOSU ball (optional), if you don't own a BOSU a chair or bench, a stability ball or a STEP will also sub nicely for some of the moves
1 x 50
1 x 45
1 x 40
1 x 35
Bulgarian lunge (alt: use chair or bench)
1 hop squat & pop (alt: no BOSU)
Chest press (alt: no BOSU)
Bulgarian lunge (alt: use chair or bench)
1 hop squat & pop (alt: no BOSU)
Pullover (alt: no BOSU)
Up & over dome (alt: side to side lunges)
Up Next in Strength
-
Core Strengthening for the Back
Day 3 - 14-Day Happy Back Series.
A strong core is essential for a strong back, and in today's session we focus on all your deep core muscles. Using bear holds to planks to side planks you'll get a great little ab burn. This workout is also perfect to add before or after an existing workout.
...
-
Leg Strengthening for the Back
Day 4 - 14-Day Happy Back Series.
The upper leg muscles and the three muscles that make up the gluteal muscle group are vital to spine stabilization, and today we hit them all. This is also a great warm-up session before a run or walk.
Tools: mat, yoga strap, access to a wall
-
Hamstring Love for the Back
Day 6 - 14-Day Happy Back Series.
Did you know that tightness in the hamstrings can place increased stress on the lower back, and cause or aggravate low back pain & sciatica? In this session we will start with a hamstring strengthening exercise, to "turn them on" and then follow with two of the...
8 Comments