[Workout] Four easy Bosu moves

As most of us experience, morning alarms aren’t always effective…aka sometimes the snooze button is just a little too tempting. While I try not to make sleeping in a regular practice, sometimes it happens. On those days, I hate missing my full morning workout BUT I’ve come up with a few quick toning moves to do when I can’t fit in a full session – I call them “better than nothing” workouts :)

Earlier this week, I created a quick four-move better than nothing workout. It was easy to do these few moves before jumping in the shower and getting ready for work!


This week’s workout: Four Easy Bosu Ball moves
Muscles worked: Full body!
Courtesy of: @katekatebear (aka me)
Needs: Bosu ball

katekatebear bosu ball workout

Side plank dips: 
Start with your body turned to one side and your feet one of top of the other on the top of the bosu ball. Lift yourself up into a side plank on your forearm. In this position, lift your core up and lower it down. Then switch sides!
For variation, you can put your top foot in front of the other on the ball OR put your top foot on the ball and your other knee down on the ground. 

Uneven elevated push-ups: 
Start in a push-up position with one hand on the center of the ball and one hand on the ground. Perform 10 push-ups, then switch arms on top of the ball.
For variation, you can place your knees on the ground.

Plank rocks (forward/back): 
Place both feet in the center on top of the ball. Bring yourself up into a plank with your feet balancing on the ball, then start by rocking yourself forward (keeping your feet/toes on the ball) and then back (bending/pushing your heels backward).

Elevated reverse lunges: 
Standing up in front of the bosu, step back (carefully!) in the center of the bosu behind you. Stay in this position, and perform 10 lunges – making sure to keep your front knee over your ankle. Switch to the other side.

Again, it takes more time to explain these workout moves than it does to actually do them :) It’s a quick way to get in a workout for all your muscle groups!

You’ll never regret a workout! 

[Workout] 15 minute ab circuit

I’ve been trying to get back into the swing of things for the quickly approaching (OMG how is it coming so fast?!) summer bikini season…

Specifically, I can’t keep discounting the weekends. They count more than ever when trying to reach your goals!

So when I woke up too early this morning (stupid dog...), I could have gone back to sleep, but I got up! No more sitting around trying to sleep if I can’t…I got up to do a little reading and a quick workout! I typically do an hour workout with my trainer on Friday mornings so I didn’t want to do too much strength training but I wanted to get in some abs! I pulled together some of my favorite ab moves to create this quick ab circuit!

katekatebear 15 min ab circuit

If you’re wondering what any of these moves are, here are some explanations!

Reach ups: Begin on your back with your legs and arms up above you. Curl your upper body and reach for your toes.

Leg lifts: Lay on your back with your legs together in the air. Lower your legs to approx. 5 inches above the floor. Make sure you continue to push your lower back into the floor and keep your abs engaged. Raise your legs back above you and repeat.

Side plank dips: Start in a side plank on your forearm and raise and lower your core. You’ll feel this (and see it go!) in your love handles section! :)

V-sits: Place your hands behind your lower back and lift your knees up. Extend your legs and upper body as far out as you can then squeeze your core to bring them back together.

Plank with alt. foot raise: Get down on your hands and toes about shoulder width apart, keep your hips low and your core tight. Alternate lifting your leg off the ground just a few inches.

Bicycle crunches: Lie on your back with your knees bent, calves parallel to the floor and fingertips to temples. Move legs in bicycle motion and your elbows to opposite knees. Keep your heels and shoulders off the floor!

Tummy tucks: On your forearms or hands, shoulder width apart, and maintain a tight core. Bring your left knee up to your left elbow and then return to the ground. Repeat again with your right knee to right elbow.

DON’T CHEAT YOURSELF – TIME IT!boxing timer pro app

Using a clock to time yourself helps but I recently downloaded this amazing app that helps me – Boxing Timer Pro.

With this app, you can set up rounds, the time of each round, rest time, etc. I set this workout up for 7 rounds of 30 seconds each with 10 seconds in between.

It pulls in your music and everything!

Enjoy, everyone! I’d love to hear how you like the workout!

 

[Workout] Better Than Nothing Workout!

Ever have a day where you just aren’t feeling a full workout? We ALL do.

I try to get in a few workout moves every day (I’ve been know to do leg lifts while drying my hair haha). Especially on days when I know I’m not going to get a full workout in, this makes me feel a little better.

Recently, I saw someone post on Pinterest that they do 10 pushups before EVERY shower. Get a little sweaty right before you clean up…makes total sense!

To expand on that, I pulled together a few quick, fun moves for a Better Than Nothing (BTN) Workout that I’m going to try to do before every shower!

katekatebear better than nothing workout

I’d love if you’d join me! Tell me what moves you’d like to add in or switch out! Tweet me @katekatebear and tag #BTN