WORKOUTS
Strong and Lean 12-Week Workout: Week 9
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DAY 4: CARDIO TRAINING - ALTERNATING BOSU SQUAT JUMPS AND STANDING BIKE SPRINTS
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Week 1 Workouts
Week 2 Workouts
Week 3 Workouts
Week 4 Workouts
Week 5 Workouts
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Week 10 Workouts
Week 11 Workouts
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| CARDIO TRAINING | ||
| Exercise | Time | Overview |
| Alternating BOSU Squat Jumps and Standing Bike Sprints | 30 minutes (6 sets of 5 minutes) | Stand on the round side of a BOSU ball and perform repeating squat jumps for two minutes. To do a BOSU jump squat, begin in a squat on top of the round side of a BOSU ball with your feet shoulder-width apart and your hands hanging down directly from your shoulders. Position your feet so that your toes are pointed straight ahead. From the depth of the squat, push up through your legs and jump up into the air as high as you can while maintaining control. As you come back down from your jump, land and go immediately into a low squat on the BOSU ball to keep your balance. From the depth of that squat, push off immediately into your next jump.
After you have completed two minutes of BOSU squat jumps, move to a stationary spin bike and do a three-minute standing bike sprint. As soon as you complete the standing bike sprint, move back to the BOSU ball and begin your second set of BOSU squats jumps. Do a total of six sets of alternating BOSU squat jumps and standing bike sprints. This should take you approximately 30 minutes. |
| EXERCISE IMAGES |
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Photo Credit: Nicolas Smith
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