Yesterday started out with the usual “spinal hygiene” exercises (posture and proprioception) as well as some brief calisthenics to wake my body and brain up! It’s about 10-20 minutes in the morning, depending on how much I do.

Later in the day I did a resistance training and “power moves” work out:

100 alternating squats with front kicks – quick-paced

25 decline push-ups with feet on exercise ball

25 squat jumps

20 squats on flat side of Bosu ball with 2 x 25 lb. dumbbells on shoulders

16 zig-zag chin-ups

25 burpees

30 alternating lunges onto Bosu ball with 2 x 25 lb. db’s

15 overhead presses with 2 x 25 lb. db’s, standing on Bosu ball

20 dead lifts standing on balance disc, 2 x 35 lb. db’s

20 triceps dips, hands on Bosu ball, feet on exercise ball, buttocks unexpectedly on floor a couple times!!

30 squats on round side of Bosu ball with medicine ball held out in front (core contraction)

25 abs “passovers” with exercise ball – start with ball b/w feet, pass to hands and reach overhead with ball as legs go back down to floor. Lift legs back up to grab ball from hands with feet… lower down to floor. (that’s one repetition)

Total time: 21 minutes

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