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Core

Waff Push-Up

Waff Push-Up

A.

Start with Waff trainers under your hands and knees. If you're a push-up pro, you can extend your legs and place your toes on top of the Waff. Squeeze your glutes to keep your hips stable throughout the movement.

B.

Lower your chest down to the ground, moving as slowly as possible. Push back up to return to the starting position.

Lunge With Rotation

Lunge With Rotation

A.

Start with each foot on a Waff trainer in a split stance, with your back heel hovering off the floor.

B.

Drive your back knee down toward the floor, pressing through your front foot.

C.

Twist toward the knee that's closest to the floor. Beginners should keep eyes focused straight ahead as they rotate. Those with better balance can let their eyes follow the rotation of the upper body.

Dead Bug

Dead Bug

A.

Start with your upper and lower back each on a Waff trainer. Lie back with legs bent, knees over hips. Maintain a neutral position in your lower back—not too arched, not too flat. Extend your arms upward toward the ceiling.

B.

Take a breath in, and as you breathe out contract your abs and slowly extend one arm behind you and the opposite leg out in front of you, so both are nearly parallel to the floor. Breathe in as you return to the start and repeat on the other side.

Lateral Shoot-Through

Lateral Shoot-Through

A.

Start on floor in plank on palms. Bend legs so knees are directly under hips, hovering a few inches off floor (crouch position).

B.

Twist torso toward right, kicking left leg under body toward right while raising right arm behind head, elbow bent. Reverse movement back to crouch position. Switch sides; repeat.

Mistakes and Tips:

Scale down: Return knees to floor when switching sides.
Scale up: 
Briefly tap glute to floor after kicking leg through.

Handstand Walk in and Out

Handstand Walk in and Out

A.

Start on floor in plank on palms with feet wide apart.

B.

Do a push-up.

C.

Keeping legs straight, walk hands back toward feet, allowing heels to rest on floor as you reach a jackknife position. Walk hands back to start.

Mistakes and Tips:

Scale up: Add 10 mountain climbers (5 on each side) after push-up.

Bosu Crossover

Bosu Crossover

A.

Place Bosu on floor (dome side up) and stand with left foot atop center of Bosu and right foot on floor to right of Bosu. Lower into a squat to start.

B.

Press into floor and Bosu with feet to jump up.

C.

Switch feet in midair so that right foot lands atop center of Bosu and left foot lands on floor to left of Bosu. Continue alternating.

Mistakes and Tips:

Scale down: Omit jump and stay low in squat position as you switch leg position, quickly tapping feet to floor as you alternate.

Bosu Burpee

Bosu Burpee

A.

Place Bosu on floor with dome side down and start in plank position with hands gripping edges of Bosu base and feet on floor.

B.

Jump feet up toward Bosu to outside of hands, landing in a squat position.

C.

Stand straight up, lifting Bosu in front of chest, then press it overhead. Reverse motion back to start.

Mistakes and Tips:

Scale up: Skip the jump and step into each lunge position.

Plyo Lunge and Twist

Plyo Lunge and Twist

A.

Start in a lunge position with left leg forward and both knees bent to 90-degree angles. Twist upper body toward left.

B.

Jump up and switch legs midair, landing with right leg forward and twisting torso toward right.

Mistakes and Tips:

Scale down: Skip the jump and step into each lunge position.

Bosu Ab Chopper

Bosu Ab Chopper

A.

With Bosu on floor (dome side up), lie faceup with lower back on center of Bosu dome, right leg bent, foot flat on floor, left leg extended straight hovering off floor. Extend right arm overhead and left arm down by side.

B.

Crunch up, lifting torso and left leg off floor and reaching right hand to outside of left knee. Return to start. Switch sides; repeat. That's 1 rep.

Mistakes and Tips:

Scale up: Extend both legs to hover off floor in start position, then perform reps.

Bosu Run-Off

Bosu Run-Off

A.

Place Bosu on floor (dome side up) and stand about a foot behind it. Quickly step on top of Bosu dome with right foot first, then left.

B.

Immediately return to start, stepping down with right foot, then left. Continue as fast as you can for 30 seconds.

Mistakes and Tips:

Scale down: Slow down speed from a run to a brisk walk.

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