AngieFitnessTV: Step Bosu Ball Cardio Intervals

Step Bosu Ball Cardio Intervals is part of AngieFitnessTV‘s 15 Minutes to Fit Series. This was probably the most intense 15 Minutes to Fit workout I have done so far. This morning I decided to stack 3 of Angie’s 15 Minutes to Fit workouts to get an hour long low impact cardio workout and wow! I got an excellent workout! Since I previewed them all in advance, I stacked them in specific order with this workout being most difficult/intense of the 3. I started with the easiest (Low Impact Cardio Crush Intervals) then did this one second. I ended with the more intermediate of the 3–or the second hardest (Bosu Ball Cardio w/ Light Handweights). I got an excellent cardio workout! With the warm ups and stretches it clocked in at 61 minutes, I burned 458 calories and I was in my peak heart rate 16 minutes and my cardio heart rate 37 minutes. The peak heart rate portion was during this workout and Bosu Ball Cardio w/ Light Handweights. If you want to do something similar and also save some time, skip the warm ups and cool down/stretches of the middle workouts and bosu. I have been neglecting focused flexibility lately (outside of physical therapy 3x a week but that is all focused on my left shoulder) so I didn’t want to skip any of Angie’s stretching.

For this workout you have your step set up at 10 inches vertically and your bosu ball on the floor close by. You will do a basic step move on the step then immediately (no break–which is why it needs to be close by) do the exact same move on the bosu ball. You continue to do this the entire workout. They are very basic moves but doing them on a 10 inch step and the bosu really kicks up the intensity. I was also wearing an 8 pound weighted vest. I was working hard and as already mentioned, this workout kicked me up into my peak heart rate zone.

Step Bosu Ball Cardio Intervals is 19:09 minutes; 1 minute intro, 2:30 minute warm up and 2 minute cool down/stretch. Equipment: step at 10 inches (3 risers each side) set up vertically with a bosu ball next to it. Having done the workout, there is no reason to have the step set up vertically if you are more comfortable with the step being horizontal–which I am. I ended up doing all of the moves facing the step horizontally. Angie has it set up that way because you are alternating step work with bosu work and her workout space is kind of small. If you have a large workout space then set the step up however you want as long as the bosu is close to the step.

  1. Alternating knees on step
  2. Alternating knee on bosu
  3. Alternating hip extension on step (raise leg straight behind you)
  4. Alternating hip extension bosu
  5. Repeat #1-4 (she gives you the option of doing hip extension or hamstring curls but she does hamstring curls)
  6. Alternating triple knees on step
  7. Alternating triple knees on bosu
  8. Triple hamstring curls on step
  9. Triple hamstring curls on bosu
  10. Repeat #6-9
  11. Alternating basic step on step
  12. Alternating basic step on bosu
  13. Alternating double basic step on step (2 basics with right foot + 2 basics with left foot)
  14. Alternating double basic step on bosu
  15. Basic step on step (remain on same lead leg)
  16. Basic step on bosu (remain on same lead leg)
  17. Repeat #15 & 16 with other lead leg
  18. Repeat #1 & 2
  19. Alternating hamstring curls on step
  20. Alternating hamstring curls on bosu
  21. Repeat #8 & 9
  22. Pick up bosu ball and hold over head, straddle step and do squats while holding bosu overhead; add alternating taps on step after each squat while also lowering the bosu to chest level with each tap

For more info on AngieFitnessTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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