Bosu Birthday

by | Jan 18, 2016 | Body Weight Workouts, Members | 47 comments

[bookmark]

Happy birthday to me! Anyone that knows me knows I absolutely LOVE my birthday…I try to push the celebrations from 1 day to the month of January. J For you ladies though I will only put you through 1 day of celebrations. Bosu is great for increasing your core strength and work your balance. If you don’t have a bosu not too worry, you can use the bottom step of your stairs, a stability ball or just yourself! This birthday jam will be over in less than 30 minutes with warm up and cool down.

What you will need:

Just yo’ sexy self and a bosu

Warm-Up:

50 jumping jacks, this was enough of a warm up for me, if you need to do more than pause the video and join back up when you’re done

Workout: 31 reps of each move (because I turned 31!), 3 times through

Bosu Step Overs – Starting on the left side of the bosu step onto the bosu with your right foot. AS you bring your left foot onto the bosu step your right foot onto the right side of the bosu on the floor. Touch your left foot beside your right then step back over to the other side. That is one rep.
Modification: If you don’t have a bosu then just do 2 low shuffles in one direction and then back to the other side for 1 rep.

Bosu Lunges – With your right foot on the bosu do a stationary lunge with your front leg up on the bosu. For this exercise we are going to split the reps in half. The first set you will do 16 lunges on the right side then 15 on the left. The 2^nd time through which the reps numbers. The 3^rd time through do 16 on each side.
Modification: If you don’t have a bosu then you can use the bottom step of your stairs so your front leg is elevated. .

Squat with Bosu Press – Flip the bosu over and grab the handles and hold it in front of you so the flat side is facing your chest. Squat low and then stand pressing the bosu up over your head.
Modification: If you don’t have a bosu then just use free weights.

Bosu Crunches with Leg In – This one you need to listen to your body and back. Everybody has a different sweet spot that works for them. You will be laying on your back on the bosu with your legs extended in front of you. I like to have my back a little lower on the bosu as it’s easier on my back based on my own curvature. With your hands behind your head or across your chest crunch up leaving one leg extended forward and bring the other leg in for a lower ab crunch. Switch sides. Each crunch is 1 rep so remember to switch which side you start with so you get that one extra rep on both sides. On the 3^rd time through, do 32 reps.
Modification: You can do this on the floor using the same instructions as above. You can also use a stability ball if you wish for this move. Bringing one leg in while you crunch is quite challenging so you can leave that part out and just crunch. It gets much deeper than you’d expect!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

High Fives For Sweaxy Times!
Nicole

[et_pb_blog_extras blog_layout="block_extended" posts_number="3" include_categories="273,280" excerpt_length="90" show_categories="off" _builder_version="3.20.2"][/et_pb_blog_extras]

47 Comments

Catrina on January 18, 2016 at 6:09 am

Done!
Reply
- Nicole Maryse on January 18, 2016 at 8:22 am
  
  Nicely done chicka!
Patricia Best on January 18, 2016 at 6:29 am

Happy Birthday! That was a great workout!! My cardio was up and my legs are shaking….I’m happy and ready to start the day! :)
Reply
- Nicole Maryse on January 18, 2016 at 8:23 am
  
  Thanks Pat! My legs were shaking like crazy too! Helps with those stability muscles in your ankles and knees :) Enjoy your day girl!
Katie Appleton on January 18, 2016 at 7:06 am

That was great Nicole!
Reply
- Nicole Maryse on January 18, 2016 at 8:23 am
  
  Awesome! Way to kill it Katie!
Kim Judd on January 18, 2016 at 9:44 am

Great workout.
Reply
- Nicole Maryse on January 21, 2016 at 4:13 pm
  
  Awesome Job Kim!
Claire Holland on January 18, 2016 at 11:11 am

Done! Great workout. Really made me sweat!
Reply
- Nicole Maryse on January 21, 2016 at 4:13 pm
  
  unreal! I love bosu for getting sweaty!
Kaitlin Keefer on January 18, 2016 at 5:57 pm

Here’s to a rock hard ass!! lol
Reply
- Nicole Maryse on January 21, 2016 at 4:14 pm
  
  Amen sista!
Antonia Frise on January 18, 2016 at 6:58 pm

Done ! Happy Birthday!
Reply
- Nicole Maryse on January 21, 2016 at 4:14 pm
  
  Thanks! and great work!
Katie Gosson on January 18, 2016 at 7:01 pm

Awesome Workout! I will be feeling that tomorrow!
Reply
- Nicole Maryse on January 21, 2016 at 4:14 pm
  
  I’m hoping that ass was burning for a day or so :)
Jennifer Wiggans on January 18, 2016 at 7:05 pm

Happy Birthday
Reply
- Nicole Maryse on January 21, 2016 at 4:14 pm
  
  Thanks! Way to rock the workout lady!
Patricia Patricia on January 18, 2016 at 7:21 pm

Done. Used ugi for some and did clap ab thingy lol. It killed.
Reply
- Nicole Maryse on January 21, 2016 at 4:15 pm
  
  Great modification! Ugi will provide that same instability for sure! :) The clap ab is a great mod too! Love the burn!
Kristin Collins on January 18, 2016 at 11:08 pm

Used ugi as well for most still worked great, happy belated!!
Reply
- Nicole Maryse on January 21, 2016 at 4:16 pm
  
  Totally does! Great thinking, I can’t believe I didn’t think of it!
Heather Byers on January 19, 2016 at 5:58 am

Happy Birthday! Done
Reply
- Nicole Maryse on January 21, 2016 at 4:16 pm
  
  Thanks chicka, way to nail the workout!
Leslie Barton on January 19, 2016 at 1:45 pm

Done!
Reply
- Nicole Maryse on January 21, 2016 at 4:16 pm
  
  Boom!
Andrea Was on January 19, 2016 at 5:51 pm

Thanks for the great workout Nicole! Enjoy your Birthday week!:)
Reply
- Nicole Maryse on January 21, 2016 at 4:16 pm
  
  I totally did! Glad I got to get you sweaty for my birthday too! Great gift :)
Roxanne Crooks on January 19, 2016 at 6:26 pm

happy belated birthday|
Reply
- Nicole Maryse on January 21, 2016 at 4:17 pm
  
  Thanks lady! Great workout!
Nicky Burns on January 19, 2016 at 7:03 pm

Great sweat on for Tuesday! Happy belated Nicole!!
Reply
- Nicole Maryse on January 21, 2016 at 4:17 pm
  
  Killa! Way to stay on top of your week! Thanks for the wishes!
April Patch on January 19, 2016 at 7:39 pm

Happy Belated! No bosu but I made appropriate modifications to swear! PS You know you are allowed to turn 29 for 10 years right?
Reply
- April Patch on January 19, 2016 at 7:39 pm
  
  Sweat! I meant sweat lol
- Nicole Maryse on January 21, 2016 at 4:18 pm
  
  You rock April! I had no doubt you would :) Yes I am aware, however I’m one the the rare ones that likes getting older haha
Kristin Goodwin on January 19, 2016 at 9:13 pm

Happy belated birthday! No bosu which was ok because not feeling 100% today. Good to get the blood pumping though!
Reply
- Nicole Maryse on January 21, 2016 at 4:19 pm
  
  Getting that blood moving on off days is a great way to kick the blahs. Way to stay with it and get sweaty with me! Thanks for the wishes!
Bobbi Wignall on January 20, 2016 at 7:14 am

Happy Belated Birthday Nicole. Thanks for the workout!
Reply
- Nicole Maryse on January 21, 2016 at 4:19 pm
  
  Thanks Bobbi! Thanks for rockin it with me on my bday!
Ashley Klatt on January 20, 2016 at 7:32 pm

All done :)
Reply
- Nicole Maryse on January 21, 2016 at 4:20 pm
  
  Nailed it!
Ashley Savage on January 21, 2016 at 11:24 am

That was good never used bosu before but had one at work
Reply
- Nicole Maryse on January 21, 2016 at 4:20 pm
  
  Awesome! Glad I could be the one to get you up and moving on one of my fav pieces of equipment!
Carly Severin on January 22, 2016 at 4:44 pm

Trying to catch up after our move, finally got to this one! Enjoyed it even though I had to modify with no bosu. Still felt the burn in my legs and core!
Reply
- Nicole Maryse on January 25, 2016 at 2:12 pm
  
  Great work lady! Bosu’s just add in an added balance element. You can get the same fix with just body weight :) Great work chicka!
Angelika Henning on January 23, 2016 at 10:52 am

Catching up on this past week. That was fun.
Happy belated Birthday!
Reply
- Nicole Maryse on January 25, 2016 at 2:12 pm
  
  Thanks lady! Great job on catching up too!

Bosu Birthday

47 Comments

Submit a Comment Cancel reply