RBT/Bosu

RBT/ Bosu aerobic class-Need Bosu ball, hand weights

Warm Up

• 3 Breaths up, march it right foot
• Toe tap center of ball
• Toe taps side of ball
• March it out-march it wide
• Squats
• Lunge side to side
• Hold to left-inner thigh, hip flexor stretch, hamstring stretch-repeat for right side
• Both feet back to center roll up march right foot

Aerobic part 1

• Basic right x8
• Alternating knee x8
• Repeater knees x4
• Repeat for left side
• Repeat for hamstring curl, side leg out and glute lifts
• Reduce repetion and do repeater of each move both side. Repeat combo x2

Strength part 1

• Turn over Bosu and do 10 pushups x2 sets with brief rest between then turn Bosu over
• Up and down lounges with weights starting with right foot x8
• Repeat left
• Stand side of Bosu, squats starting with right foot on Bosu x8
• Repeat for left-drop weights

Aerobic part 2

• March and got to traveling knee x8
• Change to L-step x8
• Tap and hold on left side
• Over the top and squat x2
• Back and over x2- repeat both sides x4 tap and hold
• Power walk right leg, around the Bosu across the ball power walk left leg
• Combo L-step up, across the ball, L-step back repeater knee alternate foot x4

Strength part 2

• Crunches on ball tempo and pulse
• Oblique crunches tempo and pulse
• V-sits on ball, legs only then add arms
• Laying face down on ball alternating opposite legs and arms and hold up

Aerobic part 3

• Small skate on ball increase movement to big skate
• Change to small bounce increase movement to big bounce
• Double bounce straddle up and down on ball x8
• Straddle march ball then straddle alternating knees
• Straddle up and down on ball with option of ski on ball

Cool down

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