Fit Friday


I hope everyone’s Friday has been as awesome as mine so far!! I know it’s going to be a good day when I got a FULL nights sleep (no baby crying in the middle of the night), my husband took the trash out this morning, and I get to sub a 10AM Body Pump class at  Sky South.  Iiiiiiiiiiiiiit’s the little things, right :-). 

I mean, look how rested she looks πŸ˜‰

I thought we would focus on balance and stability today.  

Top athletes in the world recognize the importance of balance training in order to improve their athletic performance, but you do not have to be a world class athlete to benefit from balance training.  Improving your balance and stability will not only make you more agile, but it will also promote greater strength gains and weight loss.  Here’s why……

  1. It benefits your neuromuscular coordination – basically it helps improve the communication between your brain and muscles.
  2. It helps with muscle isolation – during balance training you have to maintain stabilization and you are forced to engage an individual muscle predominantly so that you are not using other muscles to help you β€œcheat.”
  3. During balance training your body has to work that much harder to stabilize – in turn this helps you to burn more calories.
  4. It helps w hip stabilization – with single leg type balance exercises your glute medius is engaged and worked.  Therefore, this helps with hip stabilization. 
  5. It helps with core stabilization – this in turn helps to improve your coordination, athletic skill, and posture.

What you will need for this workout

For each exercise you will perform 3 sets of 10 repetitions, resting 60 seconds between sets.  Use a challenging weight that allows you to complete all the reps.  If the weight is too easy, slightly increase it.  If it’s too hard, slightly decrease it. 


  1. Squat on BOSU
  2. Kneeling Overhead Press
  3. Bent Over Row
  4. Uni Squat
  5. Dip
  6. Push up on Ball
  7. Bicep Curl on BOSU
  8. Side Bridge – hold each side for 30 seconds, complete 3 times on each side

Hope you all enjoy!! 

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