Nobody Is Doing Cardio Like This - Booty Band and BOSU HIIT for Women Over 40.

Hey there, good looking. Grab your BOSU ball or a step as well as a booty band for this innovative cardio workout. Listen, we're going to start off by warming up on the BOSU and then put the BOSU or you could use a step as I mentioned off to the side and then move into a hit focusing on the glutes using the booty band. Then we'll get rid of the booty band, move the BOSU center stage and get a hit in using the BOSU ball and then we'll put the booty band on and put them together. I know, this is going to be so much fun. All right, so obviously you need the booty band and a BOSU ball or as I mentioned, you could get away with using a step as well. All right, let's get started. Two things before we start. First, we want the BOSU right in front of you so that when we started the BOSU for your hit further into the workout, the body has adapted to it. And second, if you'd like to track your fitness with your watch, hey, press start now. For reference, I chose the hit setting. All right, BOSU right in front of us, step up, center dome and down. Just get used to being on this unstable surface. When you step on the BOSU, you want to have your feet apart a bit to help you with your balance, but not so far apart that it feels like your ankles are going to twist out. Focus your stare on something stationary. That helps immensely with the balance and take it a little slower if cardio on this big blue dome is all new to you. Last two. Last one. Tap, other lead leg now. Pick the knees up. I absolutely love cardio using a BOSU ball and I love cardio using a booty band. So, I thought let's combine them and see what kind of fun we can get ourselves into. Two more. Last one. Alternating knee lift, step knee, step knee, breathe. When we get into our booty band, which is our first hit circuit, I'm going to start a low impact and then build it up. So, you can choose where you want to be for today's workout. Two more. Turn this into a leg curl now. Heel to bum, arms come down. Now warming up in the hamstrings. It's like an old fashion step class, isn't it? Two more. Last one. March it. All right. Let's get the hip flexors really fired up here. I want you to place a foot right on the center of your dome. Hands on hips, drop down, lunge. Breathe. Legs far enough forward from the BOSU so that knee doesn't go too far past your toe. Upright in the upper body. Three more. Two. One. Switch legs. Last two. Last one. March it. Excellent. All right. Let's place the booty band. Let's put that on, but first get rid of the BOSU. Now, today is 30 seconds of work, 10 seconds recovery, three exercises, three rounds. Then we get a break and we move into a new piece of equipment for our cardio. Take your booty band, place it just above the knees. The cue with the booty band, if you're using latex, is to make sure you have some tension on it. If your feet are right together and there's zero tension, there's more likelihood that the booty band is going to roll up and that can be a real pain in the butt. All right. Knees are going to chalk with the second toe. We are using those outer hip muscles to make sure they track out. Give me a squat here with a pulse. One, two. Now, heel lift. One, two. Heel lift. Collarbone to me. Pushing your bottom back just like you're trying to seek out a chair. Knees tracking with that second toe, and then you can add a jump instead of a heel lift. Up to you. Two options. Big smile for both. So, again, that booty band is trying to pull the knees together and your outer hip muscles are saying, no way. We're not going to let that happen. Bring the booty band down now to the ankle. Again, keep tension on the booty band so we can keep it in this position. Now, tap and arms. Tap and arms. Low impact jumping jack. So, I guess you pretty well know where we're going to go with high impact if you want. You can even bring the arms bigger. I feel my hips. How are you doing? Nice. Booty band back up for me, please. Take yourself one side of your mat, one end of your mat. Sink down into a quarter squat. Give me three side steps here. Here's one. Here's two. Here's three. Heel press. One and two and three. Press. So, that press is going to give us some length in that hip flexor. Woo! Work the glutes. Now, if you don't have room for three, do two. Nothing's ever written in stone when it comes to our cardio workouts. This is our last move. We're going to take it back to the top. Squat pulse right here. Keep the booty band there, please. All right. Knees track with second toe. Yes. Give me a squat pulse. Heel lift or jump. Getting that fire happening there on the quads. Remember, this jumping makes those fast twitch muscle fibers stronger, which you do atrophy as we age. So, this is good stuff. Even if you try one or two and build from there. One more. Woo! All right. Booty band down. We tap. Arms to shoulder height. Feel those hips. Or we go high. Big arms now with the high impact. Upright in the body, please. Depending on how tight your band is, you might not get a lot of open with the jumping jack. Do your best. Keep tension in that band that we're not going back to feet together, and that way won't roll as much. Time. All right. Bring it back up. And your mat. I'm going to go a little longer here. Quarter squat. Give me three. Three, two, one. Hip. Three, two, one. Hip. Three, two, one. Press. Three, two, one. Oh, gosh. Those hips, right? This is great, especially if you suffer with knee pain. A lot of us do, unfortunately. Sometimes it's due to this guy right here being weak. One more time. We get water. Feet apart. Knees track with the second toe. Collarbone to me. Give me that squat pulse. Heel lift. Drive up. Now, maybe you jump. Maybe you do every second one a jump. Okay. Whoops. If your knees hurt, they don't have to. We can get them stronger so they don't. Make sure you check out Stephanie, our physiotherapist, knee series, but they don't have to hurt just because we're getting older. Booty band down. The right exercises. Mobility drill. You don't have to hurt. Jumping jack. Low impact. High impact. My husband likes to say getting older is just pain, and I kick him every time. So, I guess he's right. It is pain because I do physically kick him. It's not true. Unfortunately, though, a lot of us don't focus on the right things. That's why we have the workout calendars to make sure you do, and then our physiotherapist to help you out when things go wrong. Time. All right. Bring that booty band up. Three shuffles. Hip extension. Give yourself some space. Quarter squat, please. Give me three right here. Goes three, two, one, go. Three, two, one. Less than 15 seconds. We'll give the hips a breather. Grab a sip of water and move on to our BOSU ball drills. Finish it. Woo. Nicely done, you guys. Booty band off. Please keep those legs moving. Yeah. Grab water. Cheers. All right. BOSU ball or your step. This can also totally be done with nothing. All right. Those of you with the BOSU ball, the handles, we're going to point to the back and the front. So, we're going to be mainly working off the side of the BOSU ball, and I don't want those handles in your way. Everybody come to this side. If you've got a step, you're just going to pivot yourself to that end of your step. All right. Water bottles down. Give me a step tap here. Good. Step tap. Step tap. Now, add a kick. Kick. Kick. Kick. Now, from there, if you'd like, you can kick, jump. Kick, jump. This is a lot more advanced, so play around with it. If you don't feel stable, where we started, right? Two more. Last one. Stay here. March. I've been working with the BOSU ball since it was first developed and released in the fitness industry. So, I've been doing this a while. Up and over, right here. We step tap, over. Step tap, over. Step tap, scoot. So, you can step tap, what I call scoot. It adds a little bit of an impact. Not really impact, more of a jump, I should say. Stay on this side. March it. Step tap. Beautiful. Other lead leg now. Yes. Good. Give me a kick. Step. Kick. Step. Kick. Or jump. These are our three moves. Three rounds here. Stepping right on the top of our dome. One more. March it to this side. Step tap. Let's add the kick now. Add the jump if you want. With that jump, see how I'm using my arms? Arms will always assist when we're doing any type of power drill with the lower body. 10 more seconds. Big smile. This is fun, right? March it here. Stay here. All right. Step tap over. Try it. Step tap. Step tap. Scoot if you like. If you're wondering what BOSU stands for, it means both. It says we're both sides up. So, we're going to be testing that theory when we add the booty band. One more. Stay here. March it. Other lead leg. Step tap. Go. Up. Up. Up. Add the kick. Jump it if you like. Two more. One more. March it. Other side. Stay here. Step tap. Last round. Add the kick. Hop it here if you like. I'm breathing hard now. How are you doing? Hopefully, this is more fun than a treadmill. One more. Stay here. March it. All right. Step tap over. Scoot it if you'd like. Every trainer has their own name for things. I'm sure BOSU has an official exercise name for this. Let's not scoot it. Last time doing this one. Can you pick it up? Come on. Stay here. March it. Other lead leg. Step tap. Last 30 seconds here. Add the kick. Hop it if you'd like. Landing center dome. Kicking. Leading with the heel. Getting that inner thigh working. It's like we're kicking a soccer ball. Water in 10 seconds. Use those arms. One more. March it. Leave your BOSU here. Grab water if you need it. All right. Cheers. This is it. Final hit. Booty band with the dome. We got this. We got this. Now, I'm never going to guide you through something that's dangerous. However, if you don't feel good about the first exercise, I want you to squat on the ground. All right. Deal? Awesome. Let's get that booty band just above the knees. And then we're going to stand on our dome. Join me when you're ready. So again, if this does not feel comfortable, please do this on the ground. Simply a squat. Not simply. This adds a whole new element on the dome with the band. Okay. We'll go regular tempo. Nothing fancy. Going as low as you feel it. Ready? Let's go. Take it down. Down. Down. So, get your bearings. First couple of reps. It's your body learning. And then you should get it. Don't worry. We're not going to be jumping around on the BOSU with the band on. Again, I will always keep it safe for you. All right. Step off. Let's flip the dome now. Get into a plank. Chest over that white button. All right. Now, for my beginners, you're staying here. Nothing else. That's it. You can even go onto the knees to modify. Everybody else, we tap and tap. Now, we want to stay on top of this white plug on our dome. Try to keep the BOSU steady. A lot of shoulder stabilizers working here because now we've essentially created a wobble board out of our BOSU. And then we're moving the legs. Really asking that BOSU to move while our core and shoulders are saying no. Nice. All right. Flip. Have a seat. Lean back. Feet close together. Open. Close. Open. Close. Hip abduction. Make it harder. Sit up. When we sit up, we're not rounding the lower spine. So, if you find you can't maintain a stacked spine, start back where we were. Hands on the ground. Leaning back. My feet are not together. They're about hip width. Okay. And I go out as wide as I can. Hip abduction. Really hitting those glute meats. Time. All right. That was our last move. Let's take it to the top. Standing or maybe you opt to stay on the ground for your squat. All right. Take it down and up. Now, there's a lot of crazy things you can do using a BOSU ball and those are best done under the guidance of a personal trainer. But some of those things that you see on the internet, it's just glam. It's not functional. We would never get an athlete to do that. So, why would we, us older adults, do that to get better in real life? All right. Flip your dome. Again, beginners, you can be on the knees and hold here. Everybody, tap is optional. Everybody, chest is over that white button. Now, if you wanted to add impact, you can do a plank jack a little faster here. Both feet jumping out and in. Once again, my feet are never coming together. I want a little tension even when I'm in neutral so my band doesn't roll. My hands are flat on top of the dome, wide, and I'm right on top of that button. Three, two, one, flip it. All right. Have a seat. Now, feet hip width. So, there's a bit of tension in that band already. We can be here, chest lifted, brace through those abs. We can pick it up. Chest lifted, brace through those abs. Pick up the tempo a little bit. Nice little sweat on for today's workout, hey? All right. One more time, crew, and then we're done. On the dome for your squat or maybe be off, okay? Again, I want you feeling comfortable. Let's go. Keep that focus on something stationary. And then the mechanics of a squat doesn't change. Step off. It's still the hip hinge, collarbone to me. Here we go. Flip it. My beginners, maybe knees is where you feel comfortable. Tap or jack, chest over the dome. Once you see me, let's take the gaze down, neck in line with the spine. Remember, feet are never coming right together. We want some tension on the band at all times. Last time doing this one. Thank goodness. This one's tough, isn't it? Who programmed this silly exercise? I know. All right. Have a seat. We can be back. Chest lifted, abs engaged. Open, close. Open, close. Seated upright, stacked spine. Getting a burn there in those hips. This is good stuff, crew. We're almost there. Yes. Booty band off while you're seated. It's a heck of lot easier. High five. Yeah, let's do it. Come on. High five. Yes. Good job, you. All right. I hope you enjoyed that. I was super excited to come and film this one. Cheers. We'll do a few stretches and then you got the rest of the day ahead. The world is your oyster, my friend. All right. Stretch the quad. Maybe holding onto something feels good for you. Grab onto the foot if that's available. If not, that yoga strap around the ankle. Knee underneath the hip. Squeeze the glutes forward. Release that quad. Find that breath. If it's a little too soon for you to start stretching, push pause, walk around the room. This foot that's up, I want you to release it now. So the heel's on the ground, but the toe is halfway up your dome. Now, step forward. This leg is straight and you should feel that stretch in the lower leg. It's a really nice calf stretch. I think I should have put my hair in a ponytail today. It's exciting. I can finally do that without a gazillion bobby pins. Okay. So let's do the other heel. Same thing. If you have a yoga strap because grabbing the foot is not available, let's do it. A strap or similar is a really good tool to have in your workout area. Knee underneath the hip. Squeeze the hips forward. Good. Now let's find that breath. Slowing it down. Keeping it deep. Toe is up. Heels on the ground. I like to come more to this front or back of the dome and then step forward. And you might find, like I just did, one calf a little tighter than the other. Our dominant side tends to be tighter as well as if we've had an injury to that side. Release. Have a seat on your dome. If sitting on your dome isn't available to you or it's just not comfortable, have a seat on a chair. Same stretch on a chair as here. Hands come behind and press yourself forward for figure four. So you can do this seated on a chair very easily. The closer your chest comes to the shin, the more intense the stretch is for the hip and glute. We're going to flex this foot a little bit to protect that knee. Kick this leg out for me. Toe up. Grab onto it if you can. If not, hands down by your side. Essentially, I just want you to feel a little stretch in the hamstrings or hamstring. This leg. Great. Bend the knee. Cross the leg over. And then from there, find the desired stretch. Flex the foot a little bit. Find that breath. Good job. Leg comes out. If you can, grab onto your toe or shin. Release. Well done, you. I am so darn proud of you. Please drop a comment down below. I would love to hear from you what you thought of all the different pieces that we used for our cardio workout today. Have a fabulous rest of your day because you deserve it, and we will see you the next workout. Bye. Before we get started, again, we are starting on the BOSU ball just to get you used to it so that when we jump into the cardio moves with it, you're not like, whoa, what is this thing? All right. Your body has adapted to it. If you'd like to start your second thing, if you'd like to start your watch now, if you track your fitness, let's just redo that, eh?