8th OYO Workout

8th Week

Click on the photo of the workout to download the workout itself, the exercise reference guide, and a workout tracking sheet!

This week’s OYO workout has you working on balance as a warm-up to the Rebel workout on Saturday the 19th which is going to be… balance. The wonderful thing about balance oriented workouts is that you are working SO MUCH MORE than just the muscles of your body. You are strengthening your joints, tendons, ligaments, and bones while teaching your body how to cohesively work together in a functional fashion. Expect this workout to be a little less “insanely difficult” and a little more “awkwardly frustrating.”

Click HERE for the last 7 “On Your Own” Workouts!

Reference Guide

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TRX Alternating Pistol Squat – Make sure you have a TRX set up high, grab the handles, and walk into them so that your arms are at your side but there is still tension on the TRX straps. From here squat down on one leg while keeping the other leg extended in front of you. On the leg that is squatting be sure to keep your knee above your feet and your heel planted on the ground. Also, only go down as far as your body will allow. Alternate each foot after every rep.

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1 Legged Blue Side BOSU Stands – Set a BOSU on the ground with the blue side facing up. Start with whichever foot you wish and stand in the center of that BOSU for the time allotted. The goal is to not touch the ground or the BOSU with your other foot for the duration. Remember that if you’re accustomed to this exercise then your challenge is to test yourself and see how you can make it harder.

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BOSU Plank Shufflers – Set a BOSU on the floor with the black side up and get in a plank position with your feet set wide on the BOSU. From here you are going to shuffle your feet and touch each side of the BOSU on the floor (similar to “Happy Hips” but in a plank position). Repeat for the allotted amount of time!

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Stability Ball/BOSU Cross Punches – Set up a stability ball with a BOSU in front of it (blue side up). Next select a pair of dumbbells (weight of your choice) and sit on the stability ball with your feet on the BOSU. Once in a “comfortable” seated position you want to punch across your body focusing on getting as much of a twist and stretch as you can (full extension is key!). Repeat while alternating!

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Stability Ball Kneeling Twists – Set up a pair of equalizers to act as safety rails for when you start to lose your balance (as pictured). Next place a stability ball behind your “guard rails” so you can place your knees on it and roll into a balancing position. From here you are going to focus on staying in a balanced kneeling position on the ball. Once you have the basic balance down, implement a twist! Twist as far as you can on each side while being mindful of the goal of staying upright

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Stability Ball Butt Balancers – Set up a pair of equalizers to act as safety rails for when you start to lose your balance (as pictured). Next place a stability ball behind your “guard rails” so you can sit on the ball and balance on your butt! You want to take v-sit position but know that the goal isn’t to strictly hold a v-sit but to rather stay balanced on your butt as long as possible. Remember to use your legs as a balancing mechanism!

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BOSU knee balancers – Set a BOSU down on the floor with the blue side facing up. Kneel down on the BOSU with your knee in the center and your shin partially supported. Your foot should be hanging off and the goal is to keep your foot off of the ground the entire time. Balance for the allotted time in that position before switching to the other side. The goal is to be able to maintain that position without your feet touching the ground the entire time!

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1 Legged Wood Choppers on BOSU – Place a BOSU on the ground with the black side facing up. Grab a medicine ball of your choice in weight and hold it as you stand on the BOSU with one leg. Whichever foot you are standing on is the side where you are going to raise the ball with your arms fully extended as high as you can. Keeping your arms extended you want to bring the ball back down across your body towards the opposite side. Get as low as you can before going back up, remembering to keep your arms fully extended and getting as much of a stretch at the top as you can. Once the allotted reps are completed switch to the other side!

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