Update 9/1/15 day after this workout. I woke up this morning feeling so sore in the arms (especially shoulders) and in the obliques! I’ve never felt my obliques THIS sore before; heck, I don’t even think I’ve ever had sore obliques… It kind of amazes because yesterday’s workout (the workout below) had ZERO crunches, yet it really works your core.
On Monday’s, I normally train my upperbody, which for me, means lots of push ups.
I must have done around 200 push ups, which sounds like torture, but today’s workout was actually pretty fun… all thanks to the balance board (formally known as the “strong board”).
Lately, I’ve been loving this equipment and have been trying new ways to incorporate it into my workout. The balance board allows me to do the same exercises but with an extra element of core work from balancing on the board. I easily get bored doing the same exercises over and over, so adding the board helps change things up. It’s just a lot of fun. 😉 I can’t get bored with the board (so punny 😉 ).
Now, if you don’t have a balance board, you can also use a bosu ball, or just do it on the floor! Especially if you are a beginner, you want to do it on the floor because the balance board just makes it more challenging.
Anyways, today’s workout consisted mainly of bodyweight exercises, but I did incorporate a dumbbell exercise so that I don’t kill my wrist. xD
More arms are definitely feeling more toned and stronger!
In the video, I’m demo-ing Double Balance Board Plank Jack Push Ups. Notice that I first start off by (1) first placing both feet between the balance board, in the center of the boards and then (2) walk out into a plank position. This allows me to properly position myself to the board, so that I can safely jump onto the boards!
Upper Body & Balance Workout (Conditioning + Cardio Circuit)
Time: 8 minutes ON / 30 seconds REST = 33:30 total workout
Equipment: Balance board, dumbbells, bench or sturdy chair
Level: Advanced (Beginners can easily make each exercise easier)
For each circuit, you want to do it over and over until the time is up. I usually can do the circuit twice within the 8 minutes, but you may be able to do 3 rounds, or just one.
Circuit #1 (8 minutes)
10 Balance Board Push Ups (see pictures)
10 Single Balance Board Plank Jacks
15 Dumbbell Shoulder Raises (standing on the balance board for extra core work)
10 Burpees + Push Up
— 30 seconds break —
Circuit #2 (8 minutes)
10 Elevated Push Ups + Knee Tucks (using a bench / chair)
10 Elevated Half Burpees (jump onto the bench / chair)
10 Double Balance Board Plank Jacks + Push Ups (SEE VIDEO – or omit the push up if too challenging)
— 30 seconds break —
REPEAT this entire workout ONE MORE TIME. You Can Do It!
It’s a tough one, but I hope you give this workout a go! Your arms will definitely feel stronger and leaner after wards. 😉 If you do try it out, don’t forget to share your workout with me on Instagram @vivanttang!