Dave Hargreaves Personal Training

IIFYM, Flexible Dieting & Personal Training at Doherty's Gym, Brunswick

Dave Hargreaves Personal Training

IIFYM, Flexible Dieting & Personal Training at Doherty's Gym, Brunswick

Bosu & Fitball Circuit Routine

Bosu & Fitball Circuit Routine

As I mentioned in previous update about my new 3 day split program, I’m now training every 2nd day at the gym, and doing cardio on the days in between. As well as the cardio I’m also doing a short circuit in the afternoon using my Bosu & Fitball, for some extra conditioning, especially on the abs and core.

Today I started with a jog as planned. As luck would have it, I needed to take my car to the mechanics first thing in the morning, so my morning jog (home from the mechanics) was made compulsory! I went pretty well and actually kept going a little further and had to double back a bit to get home.

Later on I hit my home training studio for the second half of my plan. I start off with 25 shoulder width squats on the bosu, then 25 pushups on the bosu. If you don’t know what a bosu is, it’s something that looks like half of a fit ball, with a hard flat surface on the other side. So, it’s an unstable surface which helps engage your core and other supporting muscles while you train.┬áIt’s also great for improving your balance, and I’m pretty sure it saved me from embarrassment a few times when I slipped in the mud at an outdoor music festival I was working at during the summer. Come to think of it, I was carrying a carton of water bottles at one time, so regaining my balance was somewhat miraculous!

Anyway the Bosu is probably not much use in the main portion of a muscle building workout, as the unstable surface reduces your capacity to lift to your maximum potential. That being said, I still like to use the Bosu in my warm up or cool down period from time to time. In this instance the push ups are also bit of a follow up to the previous day’s chest workout.

After the Bosu work I jump onto the Fitball for a 25 crunches, and then I grab my dumbbells and pump out a 25 rep set of bicep curls. Again this is a follow up to training biceps the day before. On Thursday I’ll switch to triceps instead of biceps. While I have the dumbbells on hand I do a quick set of 20 wrist curls to work my forearms.

After this it’s back to the Fitball for 25 transfers. This means laying flat out on the floor with the ball between your ankles, and arms fully extended. Then, bring your arms and feet together and transfer the ball to your hands. Return to the starting position with arms and legs extended, then repeat. This is a good exercise for the abs and hip flexors.

Of course that’s not enough, so I do the whole circuit twice. It’s not really a full workout, but it’s a nice little bit extra between gym days.

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