A few years ago I went through some of my favorite exercises to do on the BOSU Balance Trainer and I thought this month is would be great to revisit one of those exercises! I absolutely love my BOSU, it was one of the first pieces of equipment I ever bought after receiving my ACE Certification. It is extremely versatile and easy to use. Below you will find a favorite for the flutes and hamstrings. You can see more BOSU videos HERE. Supine Hip Lift/Supine Hip Lift with Tilts This is a great lower body and core exercise. You are working your gluteal and hamstring muscles all while stabilizing the core to maintain balance. This exercise shown here is done dome side down making it a bit more challenging. Lying on your back feet/heels are placed on top of the platform and arms are down at sides. You will slowly raise your hips until a nice line is formed from shoulders to knees. Hold and then slowly lower to your start position. Things to Remember: Keep core muscles engaged to keep the platform from tipping. DO NOT put any weight on your head or neck. Keep movements slow and smooth. Variation: Add tilts - Same starting position and movement except on the up you will hold and slowly until the BOSU® towards you and back center. Slowly lower body and repeat. You can also stay up in the bridge position and tilt the BOSU® back and forth for a count of 10 seconds and then lower, repeat. Things to Remember: Keep core muscles engaged to help stabilize your pelvis and trunk. DO NOT put any weight on your head or neck. Keep movements slow and smooth. *As with any new exercise or workout routine please consult with your physician before starting* Happy Moving!
0 Comments
The Fitness Challenge is here and open for registration. What is it exactly?
How do I register?
Still have more questions? Let's chat! Email HERE Building a strong core is important to your daily life and I am excited to share some of my favorite exercises with you. Some benefits of building your core include, helping your posture, balance, stability and more! This video showcases 27 different core exercises you can do at home! I have more to share but let's start here! As always be sure you have enough space to move, you are cleared to workout, and you are working at your fitness level.
What is 14 Days to a Healthier You? This is a 14 day health and wellness journey for the mind and body. You will not only be getting daily workouts but lifestyle tips, recipes, a journal for time management and self reflection as well as daily support from your trainer (me.) Interested? Sign up HERE. Questions? Shoot me a message HERE Happy Saturday! Have you seen 14 Days to a Healthier You?! Well, now it is a great time to give it a go - The program is open for registration all the time and right now it is just $2! That is just $.14 a day! Workouts, recipes, and tips! FirstToday I want to share with you the new and improved 14 Days to a Healthier You program! This program came to life last year with the intention to help individuals grow and set small daily goals that will become lifelong behavioral changes. I am beyond excited to bring this program back with some new features! What is 14 Days to a Healthier You? This is a 14 day health and wellness journey for the mind and body. You will not only be getting daily workouts but lifestyle tips, recipes, a journal for time management and self reflection as well as daily support from your trainer (me.) The journal can be downloaded and printed or I can have it printed and sent as a hard copy! This journal includes a space for you to write your daily reflections, top things to get done for time management as well as a space for gratitude. It goes in conjunction with your daily emails you will receive during this program. This program is not just about workouts, it is about making that mind body connection; creating those small daily habits.14 Days is meant to be a jump start for you to create small daily habits, building lifelong habits and behavioral changes. Registration will open TODAY and we will start the first 14 Day Group on October 12th! Included in the Program: Downloadable Journal (option to have it printed and sent) Daily Workouts 10-15 minutes in length(Strength, Cardio, Barre, and Stretching) Mindfulness Tips Lifestyle Tips Recipes Daily Support Private Group to support and uplift one another Register HERE Questions? - Shoot me a message and lets chat! I am excited to announce I am bringing back my 4 Week Virtual Tabata Bootcamp! For those who are new to Lisa M. Fitness, Tabata Bootcamp is a 4 week program that is designed to get you into the habit of movement! Small daily changes can make a huge impact. This 4 week program will be in the Tabata Bootcamp format, meaning your full workouts will be time based to progress at 40-30-20 timing. Plus you will get a daily 5-7 minute Tabata workout that targets upper, lower, core and cardio! This virtual bootcamp can be done from the comfort of your own home, backyard, anywhere! What is included: Price: $40 for 4 Weeks Daily Workouts Small Group Support Recipes Lifestyle Tip Full 30 minute workouts (M, W, F)* Trainer Support Daily Check-ins ALL ONLINE! Starts August 23rd *Weekly workouts are 30 minutes long and designed in HIIT (High Intensity Interval Training) format. You will be doing exercises going hard for 40 seconds (rest for 20), harder for 30 seconds (rest for 15), hardest for 20 seconds (rest and reset for 10). Also incorporated will be Max and Mixed Intervals; 20 seconds of work followed by 10 seconds of rest for 8 rounds (either one or 2 exercises.). How is this effective? HIIT training creates a continued after burn, meaning your body takes longer to get back to a resting state, burning more calories after the workout is finished. These workouts combined with daily healthy habits will get you on your way to feeling stronger, happier and healthier. Interested? Register HERE Questions? - Email [email protected] *Need a minimum of 4 registrants to run the bootcamp* Few some samples of past bootcamps and info HERE! Give this short Tabata workout a try to get your day started! Time for a High Intensity Interval Workout that focuses on our upper body! Taken from a live stream I did some time back this workout is 45 minutes long and can be done with or without weights! Give it a try and as always be sure to work at YOUR fitness level! |
AuthorLisa McNett is an ACE Certified Group Fitness Instructor, ACE Certified Youth Fitness Instructor, Licensed Zumba Fitness Instructor and Certified Tabata Bootcamp Instructor Archives
July 2022
Categories |