In keeping with last week's theme of "Fitness for the Time-Pressed Badass Army," this week's Monday Move will work shoulders, core and lower body all at once. It will even get that heart rate going if you move through it with a bit of controlled speed.
This exercise was part of a Badass-kicking interval training Bosu class I took last month at the SCW Atlanta fitness conference. As with so many exercises, on paper it seems like a piece of cake: Four Bosu pushups, followed by four squatting shoulder presses using the Bosu.
The first couple of rounds, you're thinking, I've got this. It's when you multiply that four-plus-four drill times 8-10 rounds that the REAL challenge sets in. The results, though, are worth the burn. This Monday Move doesn't take much time, yet works multiple muscle groups. It is exactly the type of exercise we need when trying to make the most of limited workout time.
Note: I used a Bosu trainer for this, but you could use dumbbells as well if you prefer or if you don't have a Bosu.
OK, let's get to it! Start out doing 6 rounds, and work your way up to 10-12 over time. Push through it! You're stronger than you think you are, Badasses!
The Move: Bosu Pushup-Squat Shoulder Press
The Technique:
1. Start with the Bosu turned upside down - rounded dome on the floor. Get into a plank position over the Bosu, hands gripping the outer edges. From here, with knees off the floor (or knees on the floor if you're just starting out), do four strong pushups, letting yourself go down low.
2. From the pushup plank position, jump the feet up so that they land at the side of the Bosu, your legs in a low squat position.
3. Now, lift the Bosu off the floor and start to bring it up in front of your chest as you move into an overhead press.
4. Bring the Bosu up overhead and press with power from that squat position. That is one round. To begin round 2, just drop the Bosu back to the floor and drop back into that plank pushup position. Repeat steps 1 through 4 between five and 11 more rounds.
Incorporating it: You could do this as part of strength Tabata circuit, or as part of a shoulder and chest workout that includes moves like chest fly's, chest presses, descending pushups, stagger pushups, straight-arm shoulder raises to the front and side, etc.
Coming up: Three meals, five ingredients, 15 minutes...and You Are Your Fridge!