The Cooper Institute

Founded in 1970 by the "Father of Aerobics"
Kenneth H. Cooper MD, MPH


Full Body, Four Exercises

Posted in
Fit Tips

Thursday, Jun 16, 2016

Squat, climb, push-up, up and push
This combination of movements provides conditioning for the entire body. Begin by holding the BOSU® with the curved side facing out. For the first movement, place the BOSU® curved side down, and using plyometrics (power),  jump back into a plank position. The movement continues with a mountain climber combination which utilizes the core and lower body. This is followed by a push-up and a hop into a squat position. The last portion of this exercise involves a push out of the BOSU®  in a chest pass motion. The major muscle groups involved in this multi-joint exercise are: pectoralis major, rectus abdominis and obliques (for core stabilization), iliopsoas (hip flexors), quadriceps, gluteus maximus, and anterior deltoid.
Safety tip: Whenever the body is in the plank position, keep the spine neutral. Excessive curvature or sagging of the spine should be avoided.

Lateral lunge and Press
This exercise is primarily performed in the often neglected frontal plane. The movement begins with a lateral lunge. At the same time, the BOSU® is lowered in front of the moving limb. In one motion, come out of the lunge and perform a shoulder press with the BOSU®. Perform the same movement to the opposite side. Targeted muscles include: hip abductors (gluteus medius and minimus), quadriceps, gluteus maximus, core stabilizers, and the deltoid.
Safety tip: During the lateral lunge, do not allow the knee to go past the ankle and keep an upright posture. During the overhead press do not arch the back.

Forearm to hand plank with hip abduction
The exercise begins in the plank position on the forearms on the BOSU®. From the forearm plank, move into a plank on the hands (similar to a push-up position). In this position, perform a plank jack, hopping into hip abduction and back to the starting position. The body is then lowered into a forearm plank position and the pattern repeated. It is important to alternate the leading arm during the transition between the forearm plank and the hand plank. This exercise targets the following muscle groups: core stabilizers, triceps, pectoralis major, gluteus medius, and gluteus minimus.

Safety tip: Maintain neutral spine and keep the core engaged throughout the exercise.

Back combinations
Position the body so that the top of the BOSU® is in contact with the xyphoid process and only the toes touching the floor. The arms are extended forward and the head in neutral. This back exercise series includes: 1) left arm and right leg simultaneous raise, 2) right arm and left leg simultaneous raise, 3) back extension with arms overhead held at the top followed by a “lat pull down” followed by  adduction of the shoulder (with straight arms). The targeted muscles include: posterior deltoid, middle trapezius, rhomboids, latissimus dorsi, erector spinae, and the gluteus maximus (from static contraction).
Safety tip: Keep a neutral spinal alignment in the non-moving segments of the back and neck. Raise only to a point that avoids hyperextension.
For more exercises like these, come to our next personal education course or our upcoming Boot Camp and Circuit Leadership workshop.