Time_32x32 30:00    Intensity_moderate_32x32 Moderate    Target_32x32 Lower Body    Ic_workout_dumbbell_32x32 Foam Roller, Kettlebells, Dumbbells, BOSU Ball, Exercise Ball
Step up your game and Perform Better! This workout is brought to you by Perform Better to help you improve your sports performance, functional training & rehabilitation. This routine is great when you're at the gym or have common exercise equipment handy including: an exercise ball, dumbbells, a kettlebell, the BOSU, a mat & a foam roller. After the workout, head over to PerformBetter.com's End of Summer Sale and choose the gear you love to build your own home gym! Hurry - sale ends this Sunday.

Exercises

1 round of:
Ball Back Extensions
Ball Back Extensions

1 minute
Ball Leg Lifts
Ball Leg Lifts

1 minute
Bridge on Ball
Bridge on Ball

50 seconds
Exercise Ball Foot to Hand Pass
Exercise Ball Foot to Hand Pass

1 minute
Ball Butt Lifts
Ball Butt Lifts

1 minute
Rest
Rest

20 seconds

1 round of:
Suitcase Squats
Suitcase Squats

1 minute
Dumbbell Push ups
Dumbbell Push ups

1 minute
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls

50 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls

50 seconds
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation

1 minute
Dumbbell Squat Jumps
Dumbbell Squat Jumps

1 minute
Rest
Rest

20 seconds

1 round of:
BOSU Mountain Climbers
BOSU Mountain Climbers

50 seconds
Seated BOSU Balance
Seated BOSU Balance

50 seconds
Weighted Russian Twists on BOSU
Weighted Russian Twists on BOSU

1 minute
Elbow Plank on BOSU
Elbow Plank on BOSU

30 seconds
BOSU Floor Bridge
BOSU Floor Bridge

1 minute
BOSU Squat Hopovers
BOSU Squat Hopovers

1 minute
Rest
Rest

30 seconds

1 round of:
Kettlebell Swings
Kettlebell Swings

1 minute
Rest
Rest

30 seconds
Alternating Kettlebell Swings
Alternating Kettlebell Swings

1 minute
Rest
Rest

30 seconds

1 round of:
Right Glute Rolls
Right Glute Rolls

50 seconds
Left Glute Rolls
Left Glute Rolls

50 seconds
Shin Rolls
Shin Rolls

45 seconds
Right IT Band Rolls
Right IT Band Rolls

50 seconds
Left IT Band Rolls
Left IT Band Rolls

50 seconds
Quad Rolls
Quad Rolls

45 seconds
Rest
Rest

20 seconds

2 rounds of:
Plank
Plank

30 seconds
Four-Limbed Staff Pose
Four-Limbed Staff Pose

30 seconds
Half Cobra Pose
Half Cobra Pose

30 seconds
Downward Facing Dog
Downward Facing Dog

30 seconds
Child's Pose
Child's Pose

30 seconds

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Workout Discussion

03 Oct
No worries we all have to learn somehow right?? The bosu ball is a half stability ball. It core improvement. Check one out on line!! I am excited but also nervous the challenge lol

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