2 Equipment: Bosu Body Part(s): Legs. 5 Equipment: Bosu Body Part(s): Legs Level: Intermediate. Ski Circuit
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1 Page Warm up Bosu single leg balance 1) Warm yourself up progressively This workout is an all round strength and conditioning circuit to get you ready for the ski season. It combines balance, strength and core work. Warm up and then with some single leg balance work on the BOSU then complete the cicuit. Circuit is BOSU squats, kb split stance rows, BOSU mountain climbers, swissball leg curls, db stability shoulder press, BOSU side plank, BOSU lunges, db lat pullovers, med ball Russian twists, BOSU side step overs, bench dips and toe touches Equipment: Kettle Bells Circuit Bosu black side squat Kettlebell Split Stance Row 1) A series of exercises performed with no rest in between. 1) Stand on an upside down Bosu. 2) Bend your knees, keep the weight in your heels and push your hips back. Keep your chest up and back flat. 3) Push through your feet and return to an upright position. 1) Stand with a split stance about a stride width apart. Holding a kettlebell in the opposite hand to the front leg. 2) Push you hips back lowering your chest towards the floor, keeping your knees bent. Lower your arm towards the floor keeping ot straight. 3) Keep your chest up and back flat. Hold your body just short of 180 Page 1
2 Page Equipment: Swiss Ball Equipment: Dumbbells Body Part(s): Shoulders Bosu Mountain climbers Swiss Ball Leg Curl Dumbbell Single Arm Stability Shoulder Press 1) Hold the underside of the Bosu with straight arms and chest over your hands. Keep your hips and shoulders in alignment. 2) Bring one knee towards your chest keeping the rest of your body still. 3) Straighten the leg back and return to start position. Then repeat on 1) Lie on your back, feet up on top of swiss ball. 2) Lift your hips off the floor supporting your weight on your shoulder blades. 3) Draw the ball into your bottom by bending your knees and keeping hips up. 1) Hold the dumbbell in one hand at shoulder height. Lift the leg on the same side. 2) Keeping hips and shoulders level, press the dummbell overhead. 3) Return to start position Equipment: Bench, Dumbbells Bosu Side Plank Bosu Lunge Dumbbell Lat Pullover 1) Lie on your side with your feet on the Bosu, elbow below your shoulder and your hips down. 2) Lift your hips up so you are supporting your weight between your feet and arm. Hold here. 1) Stand behind the Bosu. 2) Step onto the Bosu, bending the back knee into a lunge position. 3) Push off the front foot to return to start position. 4) Alternate legs. 1) Lie on a bench, both arms extended above your chest, holding a dumbbell. 2) Lower the dumbbell behind your head, until arms are level with head, keeping your arms straight. 3) Return to start position. Keep your core tight. Page 2
3 Page Equipment: Med Ball 14 Equipment: Bench, Bodyweight Body Part(s): Arms Level: Beginner Med Ball Russian Twists Bosu side step over Bench Dips 1) Started seated on the floor with your knees bent. Lean your body back to a 45 degree angle. 2) Holding a medicine ball at chest level, twist your torso to one side lowering the ball towards the floor. 3) Twist your torso to the other side. Keep alternating sides. 1) Start in a squat position with one foot on the ground and one on the Bosu. 2) Jump up from the squat position moving laterally over the Bosu landing with the opposite foot on the Bosu. 3) Lower into a squat postion having swapped sides. 1) Place your palms on the bench, shoulder width apart with your body off the bench, arms and legs straight. 2) Lower your body down towards the floor, bending at the elbows until you reach a 90 degree bend. 3) Push up through your palms and return to the start position Equipment: Bodyweight Toe Touches Circuit Bosu black side squat 1) Lie on your back and raise your legs in the air so your feet are over your hips. 2) Extend your arms straight up and then lifting your head, shoulders and chest off the floor try and touch your toes. 3) Lower back down and then repeat. 1) A series of exercises performed with no rest in between. 1) Stand on an upside down Bosu. 2) Bend your knees, keep the weight in your heels and push your hips back. Keep your chest up and back flat. 3) Push through your feet and return to an upright position. Page 3
4 Page Equipment: Kettle Bells 20 Equipment: Swiss Ball Kettlebell Split Stance Row Bosu Mountain climbers Swiss Ball Leg Curl 1) Stand with a split stance about a stride width apart. Holding a kettlebell in the opposite hand to the front leg. 2) Push you hips back lowering your chest towards the floor, keeping your knees bent. Lower your arm towards the floor keeping ot straight. 3) Keep your chest up and back flat. Hold your body just short of 180 1) Hold the underside of the Bosu with straight arms and chest over your hands. Keep your hips and shoulders in alignment. 2) Bring one knee towards your chest keeping the rest of your body still. 3) Straighten the leg back and return to start position. Then repeat on 1) Lie on your back, feet up on top of swiss ball. 2) Lift your hips off the floor supporting your weight on your shoulder blades. 3) Draw the ball into your bottom by bending your knees and keeping hips up Equipment: Dumbbells Body Part(s): Shoulders 23 Dumbbell Single Arm Stability Shoulder Press Bosu Side Plank Bosu Lunge 1) Hold the dumbbell in one hand at shoulder height. Lift the leg on the same side. 2) Keeping hips and shoulders level, press the dummbell overhead. 3) Return to start position. 1) Lie on your side with your feet on the Bosu, elbow below your shoulder and your hips down. 2) Lift your hips up so you are supporting your weight between your feet and arm. Hold here. 1) Stand behind the Bosu. 2) Step onto the Bosu, bending the back knee into a lunge position. 3) Push off the front foot to return to start position. 4) Alternate legs. Page 4
5 Page Equipment: Bench, Dumbbells 26 Equipment: Med Ball Dumbbell Lat Pullover Med Ball Russian Twists Bosu side step over 1) Lie on a bench, both arms extended above your chest, holding a dumbbell. 2) Lower the dumbbell behind your head, until arms are level with head, keeping your arms straight. 3) Return to start position. Keep your core tight. 1) Started seated on the floor with your knees bent. Lean your body back to a 45 degree angle. 2) Holding a medicine ball at chest level, twist your torso to one side lowering the ball towards the floor. 3) Twist your torso to the other side. Keep alternating sides. 1) Start in a squat position with one foot on the ground and one on the Bosu. 2) Jump up from the squat position moving laterally over the Bosu landing with the opposite foot on the Bosu. 3) Lower into a squat postion having swapped sides Equipment: Bench, Bodyweight Body Part(s): Arms Level: Beginner 29 Equipment: Bodyweight Bench Dips Toe Touches Circuit 1) Place your palms on the bench, shoulder width apart with your body off the bench, arms and legs straight. 2) Lower your body down towards the floor, bending at the elbows until you reach a 90 degree bend. 3) Push up through your palms and return to the start position. 1) Lie on your back and raise your legs in the air so your feet are over your hips. 2) Extend your arms straight up and then lifting your head, shoulders and chest off the floor try and touch your toes. 3) Lower back down and then repeat. 1) A series of exercises performed with no rest in between. Page 5
6 Page Equipment: Kettle Bells Bosu black side squat Kettlebell Split Stance Row Bosu Mountain climbers 1) Stand on an upside down Bosu. 2) Bend your knees, keep the weight in your heels and push your hips back. Keep your chest up and back flat. 3) Push through your feet and return to an upright position. 1) Stand with a split stance about a stride width apart. Holding a kettlebell in the opposite hand to the front leg. 2) Push you hips back lowering your chest towards the floor, keeping your knees bent. Lower your arm towards the floor keeping ot straight. 3) Keep your chest up and back flat. Hold your body just short of 180 1) Hold the underside of the Bosu with straight arms and chest over your hands. Keep your hips and shoulders in alignment. 2) Bring one knee towards your chest keeping the rest of your body still. 3) Straighten the leg back and return to start position. Then repeat on Equipment: Swiss Ball 35 Equipment: Dumbbells Body Part(s): Shoulders Swiss Ball Leg Curl Dumbbell Single Arm Stability Shoulder Press Bosu Side Plank 1) Lie on your back, feet up on top of swiss ball. 2) Lift your hips off the floor supporting your weight on your shoulder blades. 3) Draw the ball into your bottom by bending your knees and keeping hips up. 1) Hold the dumbbell in one hand at shoulder height. Lift the leg on the same side. 2) Keeping hips and shoulders level, press the dummbell overhead. 3) Return to start position. 1) Lie on your side with your feet on the Bosu, elbow below your shoulder and your hips down. 2) Lift your hips up so you are supporting your weight between your feet and arm. Hold here. Page 6
7 Page Equipment: Bench, Dumbbells Equipment: Med Ball Bosu Lunge Dumbbell Lat Pullover Med Ball Russian Twists 1) Stand behind the Bosu. 2) Step onto the Bosu, bending the back knee into a lunge position. 3) Push off the front foot to return to start position. 4) Alternate legs. 1) Lie on a bench, both arms extended above your chest, holding a dumbbell. 2) Lower the dumbbell behind your head, until arms are level with head, keeping your arms straight. 3) Return to start position. Keep your core tight. 1) Started seated on the floor with your knees bent. Lean your body back to a 45 degree angle. 2) Holding a medicine ball at chest level, twist your torso to one side lowering the ball towards the floor. 3) Twist your torso to the other side. Keep alternating sides Equipment: Bench, Bodyweight Body Part(s): Arms Level: Beginner Equipment: Bodyweight Bosu side step over Bench Dips Toe Touches 1) Start in a squat position with one foot on the ground and one on the Bosu. 2) Jump up from the squat position moving laterally over the Bosu landing with the opposite foot on the Bosu. 3) Lower into a squat postion having swapped sides. 1) Place your palms on the bench, shoulder width apart with your body off the bench, arms and legs straight. 2) Lower your body down towards the floor, bending at the elbows until you reach a 90 degree bend. 3) Push up through your palms and return to the start position. 1) Lie on your back and raise your legs in the air so your feet are over your hips. 2) Extend your arms straight up and then lifting your head, shoulders and chest off the floor try and touch your toes. 3) Lower back down and then repeat. Page 7
5 Equipment: Bodyweight Body Part(s): Back Level: Intermediate
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