**Win some mix1 protein shakes! Go here to enter!**
Confession: I spent 2 WHOLE hours online shopping yesterday during the kids’ naptime. I SHOULD have spent that time making this post awesome. But I didn’t. I do have some pretty sweet $8 headphones to show for it though.
I’m hoping to actually CASH THIS ONE IN, instead of adding it to my ever-growing pile of Groupons that are about to expire. I think that tally is now up to 7. Maybe 8. Who knows? (Travis does, and he makes it a point to say something snarky about all this lost money on a weekly basis).
Nice little rabbit trail right there.
Ah yes, Tuesday Trainer.
Welcome to the 12th edition of Tuesday Trainer!! The theme for this week’s workout is BOSU/Stability Ball work!
This might just be my favorite week, ya’ll. Not because I love these pieces of equipment, but because my contributing trainers TOOK THIS THEME TO A WHOLE N’OTHER LEVEL! Makes me smile just thinking about it.
A couple of things:
- Video-bombs by Kristin’s babies and Janetha’s dogs.
- There were several “same move” submissions – it’s like they called one another and discussed what to do. Everybody had the “cool move” in mind and they didn’t dare say that one out loud. Then, when you showed up to the school dance, everyone is wearing the same Limited Too outfit. Er, I mean has the same move. Yeah.
- Christin has a pillow Bosu. Just rad.
- Lindsay has a flippin’ imaginary Bosu. Even radder.
- After filming a repeat move, Bonnie sprinted home from the dance, changed into a punk-rocker dress, did her hair in dreads and submitted a whole different move. Take that!
Yep. This was my favorite week. And if you followed that whole move/school dance joke, kudos!
I’m going to do another TT soon and the theme will be BALANCE. So that’s why I’m not going into why Bosu/Stability Ball work is important. It’s not because I shopped online instead of writing that out. It’s not.
So you just get the workout and the moves. The best parts anyway.
The Workout
Trainer Tips: This FULL BODY workout will be a mix of MAXIMAL STRENGTH moves and BALANCE moves. Working in circuits, you’ll alternate between maximal strength moves (lifting as heavy as possible, with proper form) and balance moves.
Equipment: Heavy weights, a BOSU, and a Stability Ball.
———-
Warmup – 5-10 minutes of moderate cardio (your choice)
Stretch – 5 minutes
CORE CIRCUIT – Perform each move for 30 seconds, move to the next. Repeat for a total of 2-3 times through.
- Plank & Twist
- Back Extension
- Ball Tuck
MS/BALANCE CIRCUIT – Perform each move for specified rep/time, move to the next, until circuit is complete. Rest 60-90 seconds. Repeat for a total of 2-3 times through.
Exercise | Repetitions |
Bench Press | 8-10 |
Pop Ups | 60 seconds |
Overhead Press | 8-10 |
Lateral Jumping Squat | 60 seconds |
Lat Pulldown | 8-10 |
Ball Hamstring Curls | 20 |
Bonus Move: BOSU Burpees, performed for 60 seconds.
Cooldown and Stretch
The Moves
Plank & Twist – Lindsay, cottercrunch
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Back Extension – ME
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Ball Tuck – Kristin, eathealthybehappylivewell
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Ball Tuck – Katie, yesiwantcake
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Ball Tuck (TRX Tuck) – Bonnie, bonnielangfitness
———–
Pop-Ups – Bonnie, bonnielangfitness
———-
Lateral Jumping Squat – Christin, christinjoyful
———–
Lateral Jumping Squat – Janetha, mealsandmoves
———–
Hamstring Curls – Allie, colourmehappy
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BOSU Burpee – Kristin, STUFTmama
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Fun week, right?? Thanks ladies for your hard work! I plan to do this one on Thursday (a lifting day for me this week). If you’d like to participate (and ANYONE can, blogger or not!), come back on Thursday when I’ll announce the next theme!
**Before I go, I want to give a shout out to my amazing friend, Holly. Not only did she design my new header (isn’t it beautiful?!?!), but right now, she’s trying to raise funds for the Haiti Medical Mission of Wisconsin (such a great idea!).
Forgo Starbucks for a week and send that money to give underserved people in Haiti medical attention they severely need! Go here for more details!**
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Happy Tuesday friends!! You have my permission to go wild. Your choice of activity.
splendid…lindsay
Deb (SmoothieGirlEatsToo) says:
yes yes, fun fun week! I hadnt’ thought to do the shoulder press with the bosu after a burpee a la stuft mama! Fabulous! those things are not light!
you and all your video gals are nothing short of awesome!
lindsaymwright says:
where have you BEEN!??? Need to head your way – any new posts?
Allie Finch says:
Bonnie, Katie, Kristin ~ I love/hate ball tucks. Apparently everyone else does too.
Lindsay ~ You are so creative – nice with the imaginary bosu.
Christin, Janetha ~ Lateral moves are so great! Thanks for the reminder.
Kristin ~ Push ups & burpees are about the only thing I do regularly on the bosu at the gym; challenging for sure. bu..byeee. cute.
Lindsay ~ Back extensions! Definitely a neglected area — super workout!
Love TT. Thanks ladies!
Kristin @ STUFT Mama says:
Holy awesome workout. Great moves, fun comments, fabulous friends. Tuesday Trainer just freaking rocks! :) Can’t wait to try these other moves (without crying kiddos). 2 whole hours of online shopping Linds? Sounds like pure bliss. :)
lindsaymwright says:
It was!! But I only spent $8. I think I need a re-do!! ;)
Molly@hungryhungryrunner.com says:
I need a stability ball! And a bosu! I’m putting them on my Christmas list. I think they’ll make my top ten, but you know that a Garmin is #1 on my wishlist. :)
lindsaymwright says:
you need to get a refurbished Garmin! I’m telling you – you’ll save a ton!
janae jacobs says:
THESE WERE SO FUN TO WATCH, I am off to go buy me a bosu ball now! have a great day!
Kirsten says:
Awesome moves everybody! I will be busting out this workout at the gym tonight. No stares, no gain. Bummed I missed out (again) but I am dedicated to submitting next week. Happy Tuesday!
lindsaymwright says:
We missed you this week for sure!!
holly says:
thank you SO MUCH for the shoutout for the fundraiser! i so appreciate it my sweet friends. loves!
lindsaymwright says:
anything for my Holly!
Heather @ Better With Veggies says:
I wish I was as brave as some of these awesome girls and filmed a move at the gym – but I am definitely ready to give this a try this weekend. :) I wish I would have thought of the pretend bosu, excellent idea. Some creative women representin’!
Holly says:
I went and found the headphones deal and got one for myself! I’m using the hubby’s headphones and the moment and they are making me mad!
Heather @ Get Healthy with Heather says:
Awesome!! This workout looks kick butt. And I like kick butt :) I have neither a stability ball or bosu but will totally find a wat to do this anyways.
janetha says:
i sure wish someone had demo-ed a ball tuck.. i just can’t imagine the way it looks…
lindsaymwright says:
i know – a visual really would help.
Deb (SmoothieGirlEatsToo) says:
And you were all wearing the same lululemon outfits!! GAhh!! :-) JK
Lindsay @ In Sweetness and In Health says:
AWESOME workout! Bosu burpees are the best :)
Kristin @ STUFT Mama says:
Aren’t they? :) They’re better without screaming kids in the background. ha!
Katie says:
It’s a good thing my move was only 35 seconds since we have 4 people doing the same thing. :-) You know what they say about great minds…
lindsaymwright says:
read Janetha’s comment. :)
Katie @ Peace Love & Oats says:
These moves look pretty tough! Especially that ball tuck! I need to work on balance and core strength so I should try it out!
lindsaymwright says:
Yes!! Works your internal stabilizers!!
lindsay says:
haha, just call my magic! this workout is killer linz. love it and you! going to check out Hollys site now. very cool stuff.
lindsaymwright says:
You’re like a magician for sure! I love you too.
Lee says:
This post reminds me that once upon a time, I owned a stability ball. I wonder if I still do and if so, where it is!
lindsaymwright says:
lol…maybe it’s hiding under your bed? no wait, that can’t be right. Probably in your pantry.
Christin@purplebirdblog says:
I was just thinking the same thing… where IS that thing? lolll ;)
Christin@christinjoyful says:
Okay yes…how awesome was this week? Great minds think alike…Janetha, I like your style especially teehee :) Travis was skeptical of my pillow-BOSU skills, so he was cracking up trying to take that video…good times!
Allie, super impressive with the one leg hamstring curl…you’re my new hero…
Thanks Lindsay for putting together another awesome workout! 2 hours of shopping on “Cyber Monday” isn’t bad at all! Sounds pretty restrained in my book, and those are awesome looking headphones. :)
Stephanie says:
Oh, how easy it is to spend two hours online shopping. And sometimes not even buy anything at the end of it.
lindsaymwright says:
I know…i spent $8. Kinda disappointing and wonderful at the same time.
Paige @ Running Around Normal says:
Awesome job, Lindsay! I love Bonnie’s popups, and I have my clients do BOSU burpees (much to their chagrin) all the time!!
lindsaymwright says:
BOSU Burpees are legit! I use them in Bootcamp all the time. Join us next week, girly.
Ashley @ My Food 'N' Fitness Diaries says:
The BOSU and stability ball are easily my favorite pieces of exercise equipment! Great moves shown. I really need to get on this “TT” wagon! ;)
lindsaymwright says:
YES!! Please!!
Bonnie says:
Love the moves! And as always, your comments are the best! :D Thanks for the fun shout-out. ;)
Great work, ladies/babies/puppies! I love this and look forward to it on Tuesdays! Make it a great day, all!
Christin@christinjoyful says:
LOVED your pop up move Bonnie! Can’t wait to try it out! :)
lindsay says:
Bonnie has killer moves! love that woman.
Bonnie says:
Ha! Thanks, Linds! :D
Allie Finch says:
Yes she does! Now you make me sort of want a TRX trainer, Bonnie.
Bonnie says:
Glad you liked it! It’s a good one…hard but makes me feel strong! :D
lindsaymwright says:
Tuesday’s are one of my favorite days because of TT…i seriously LOVE seeing everybody MOVE!
Kelly says:
I love my bosu…thanks for all these great ideas!