Agility Boom
Print Workout Here
Agility it really important for our bodies and I’ve never done a workout that has specifically focused on it. Being able to move from one position to the next in different planes (forward, back, side, angle etc) helps increase our balance. This helps us down the road as it will help reduce the chances of falling, sprained akles, knees, backs etc. I have a lot of fun with this but I don’t recommend going super crazy on the first move like I do. Stick with side to side, front back, especially if your knees are weak. I only need 21 mins here chickas!
What you will need:
- Just yo’ sexy self and a bosu
Warm-Up:
- 30 sec jumping jacks + 30 sec 2 pulse high knees + 30 sec squat kick backs and open arms + 30 sec forward to taps with jump rope arms
Workout: 30/10 5x through then ab bonus at the end 30/10 2x thru
- Agility Jumps – Bend your knees so you’re in a gentle squat you are now going to jump from one foot to another. You can switch directions, front/back/side/angle as you please. This should be fine for everyone’s knees, just don’t jump as far or as wide. Also don’t spin so much that you get dizzy. Think of football players doing the tire jumps. Same idea.
- Bosu Jumps – Get into a “squat” on the bosu. This just means bend your knees and get into a squat so that you are balanced enough to now do little jumps on the bosu. I say “get low” but it is challenging to get really low. It’s more able cardio and keeping balance here. This will work your balancing muscles like your ankles, core and knees. We’ll work our arms but keeping them out to your sides and make little circles with them. You can also pulse them over your head, clap in front of you. Have fun with the jumps and what you do with your arms. I clearly do.
Modification: You can do this on the ground without the bosu just doing small jumps. You can also do this without jumping on or off the bosu but doing small pulses. - Stationary Lunges with a Bosu Twist – Right Side– Grab that bosu and hold it in front of you. Lunge back with your right leg. Pulse low with your legs and twist your upper body over your left leg aka your front leg. You always want to twist over your front leg to keep your balance. Keep your shoulders over your hips.
- Stationary Lunges with a Bosu Twist – Left Side– Same as above but other leg
Ab Break
- Side Crunch – Right Side – Lay on the bosu on your side. I had my hip pretty much right in the middle of the bump. You will have to find your sweet spot here, everyone’s side and back comfort will be a little different. With your bottom leg bent and top leg extended out crunch up to the side. Lower back down so your spine is straight, you don’t need to extend all the way to the floor.
Modification: You can do this without the bosu by still lying on your side. You will crunch up bringing your upper elbow to your hip and bring your upper leg up as well bending it in towards your hip as well. - Side Crunch – Left Side – flip to the other side
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times
Nicole
Really liked that one! Thanks! Happy Monday!
Great Monday start girl!
Went fast even though I took it outside today. Used a Ugi but had to replace low squats with jump squats and side thingys with standing ones. :( Now for my bands!
You’re seasoned enough that I’m never worried about you modifying :) Great work Les!
That’s was a great Monday sweat!
Nice work girl!
Loved it. Thanks Nicole
Thanks Ash! Way to dominate it!
Nice different kind of workout. It is a happy Monday!
Totally happy! How can you not smile while you jump around?! :)
A quick one but a sweaty one! Thanks Nicole!
Killed it Andrea!
Legs are on fire from those tiny jumps haha
They’re sneaky buggers!
That felt great after not getting “real” workout in .in over a month
Thanks
This was a great lead in for ya! Nice work lady! Welcome back!
I was all over the place for the 1st set of squats. Comic relief for all.
Like it!!
That’s the best part of that move. Be crazy!!
All done. Darn computer shut down part way through and so I did an additional set lol. Also, my 4 year old watched while I did the last part and everytime you said gawd she’s like she said a bad word….BUSTED. haha.
hahaha I love the extra go on a 4th set girl. Also apologize to Hope for me :)
Loved the dance jumpy things!
Atta girl Kendra!
Damn my legs are smashed after yesterday and today! Had a sad shitty morning at work and your hilarious-ness in this video was thoroughly enjoyable and made me laugh
Good! I love turning bad days into laughable days! :) I’m sorry for the start of your day but I’m pleased it turned around girlly!
Fun and done!
Rockin Jackie!!
That was perfect sweaty one holy. Tried on ugi ball but was sliding off for abs. Lol. Although legs abs killing me from last night.
I bet! :) Yeah I find I sometimes slide off the ugi unless I’ve got my bare sweaty skin on it for some traction :)
That was great! Sweaty and fun! I
Amazing Sabrina!! Glad you had a blast!
Done!
Yeah baby!
Awesome Bosu workout. We need more of these.
I have made note :) Great job Ash!