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Home / Fitness and Health / Kelsey Wells shares her Tabata Bosu Ball Workout

Kelsey Wells shares her Tabata Bosu Ball Workout



We are very much in love with SWEAT trainer Kelsey Wells, and not just because she is a powerhouse – she is also a mother and a source of encouragement to new moms who, through their post-pregnancy program, inspire the community and seek the training. And the best part? She is as nice as she is fit.

Maybe you have been sweating since the last time we had Wells here, so get ready: we have another workout from the PWR Queen. This time, it's a full-body challenge in Tabata.

You need two things:

1) A Bosu ball. "The Bosu ball is an amazing equipment for stability training because it is a bigger challenge and really makes up the core," says Wells. Interesting Fact: The name "Bosu" is an abbreviation for "Both Sides Utilized" ̵

1; kind of a track, we know, but the point is that it is an excellent balance tool, no matter how you turn it.

2) A timer. Tabata workouts are a form of high-intensity interval training (a.ka. HIIT) that alternates between 20 seconds of intense effort and 10 seconds of complete rest. "I've included Tabata-style workouts in my PWR program to give women a quick but effective option when they do not have much time," says Wells.

Ready for the challenge?

Familiarize yourself with the five steps below. Then set the timer to 10 minutes. Perform the first move for 20 seconds, then pause for four seconds. Continue on the next move for another four rounds of the same Tabata style intervals. Remember: you make every move for only two minutes, including rest – so do not be afraid to work hard, because it's over before you know it!

. 1 Lateral Step-Over

[194590014] [194590014] [194590014] [194590014] <! – Photo: Lauren Perlstein Try it: Place a Bosu bullet, flat side down, on the ground. Place your left foot on the floor next to the base with your feet hip-width, and your right foot on top of the Bosu. This is your starting position.

Push through the heel of your right foot and push your body up over the bosu to land with your right foot on the ground next to the base and your left foot on the Bosu. Try to maintain a slight flexion in both knees to avoid injury.

Press through the heel of your left foot and push your body up and over the Bosu to return to the starting position. Continue between left and right for 20 seconds, then rest for 10 seconds for four turns.

. 2 Glute Bridge

<! – Photo: Lauren Perlstein Try it: Start by lying flat on your back on a yoga mat. Bend your left knee and place your left foot firmly on the Bosu, extending your right leg directly in front of you with your spine in a neutral position (no gap under your lower back). Rest your arms on the sides of the mat.

Exhale, press the left heel into the Bosu Ball, activate your glutes and lift the pelvis off the floor until your body forms a straight line from the chin to the knee. Inhale and lower your pelvis to return to the starting position.

Work with the left foot on the Bosu for 20 seconds and then change legs while resting for 10 minutes. Hit both sides twice for a total of two minutes. [19659020] EDITOR'S PICK

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3. Glute Kickback and Mountain Climber [194590012] [194590014] [194590014] <! – Photo: Lauren Perlstein Try it: Place both hands on the outer edge of the Bosu, the side bent downwards. Bring your feet together and rest on the balls of your feet. This is your starting position.

Lower your left foot slightly off the ground. Bend your left knee and bring it towards the chest. Do not let your butt jump in the air. Stretch your left leg backwards to match the spine to make sure your foot stays pointed. Lower your foot to the ground to return to the starting position.

Repeat the procedure on the left side, alternating your legs for 20 seconds and rest for 10 seconds.

4. Crunch

<! – Photo: Lauren Perlstein Try it: Start at the front edge of the Bosu (flat side down) with knees bent and both feet firmly planted on the ground. Lie carefully on the Bosu and make sure that it follows the natural curvature of your mid-back. Place your hands behind your earlobes and tighten your abdominal muscles by pulling your navel toward your spine.

Exhale to lift the head and chest slowly, bringing your right elbow over your body and toward your left knee. Try to keep your lower body as calm as possible.

Breathe in to slowly release the trunk and return to the starting position. Turn left and right alternately for 20 seconds and rest for four laps for 10 seconds.

5. Burpee

<! – Photo: Lauren Perlstein Try it: Hold the Bosu in front of your chest. Place both feet slightly wider than shoulder width on the floor.

Bend your hips and knees and place the Bosu (curved side down) directly in front of your feet on the floor. When you hold your body weight on the bosu, jump back with both feet so that your legs are fully extended behind you, resting on the balls of your feet. Your body should be in a straight line from head to toe in a push-up position.

Maintaining a straight back and stabilized abdominal muscles, bend your elbows and lower your torso toward Bosu until your arms form two 90-degree angles. Press through the chest and extend your arms to bring your body back into the push-up position. Once you are stable, jump both feet towards Bosu to make sure your feet stay shoulder width apart. If the push-up is not in your wheelhouse, just jump in and out with your feet!

Finally, squeeze your heels and stretch your arms to push the Bosu over your head as you move to a neutral standing position. Lower the bosu carefully to return to the starting position and repeat for four breaks of 20 seconds, 10 seconds rest.

Kelsey Wells is a personal trainer with postnatal training experience, helping women and mothers around the world improve their lives through health and fitness. Take a look at Kelsey's pregnancy and PWR training programs and follow her on Instagram.


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