#fit15 – Captain America workout that will kick your butt

It’s 2015 and I’m using this theme to my full advantage this year.  #Fit15 is my new favorite plan to help you, no matter how busy you are, get the workout you need every day.  I’ve tested each of the plans I post – and they’re tough, but doable! You’ll be glad you tried them. You can use the Fit Card anywhere for your workout – or look through the entire post for specifics.

Truth time: This workout was tough – I’d expect nothing less from Captain America! It was 9 degrees outside and I realized that my morning run wasn’t happening outside.  I  needed to work out inside today – I love watching movies while I work out, so I picked Captain America and got inspired.  I decided to run in place and used my BOSU as my Captain America shield to work my arms while I ran.  I also had to take a minute rest in between each exercise, not just :15 seconds (because I am not Captain America).

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#Fit15 Plan. You can use the Fit Card anywhere for your workout – or look through the entire post for specific details and equipment used for each exercise.  This exercise should take you about 15 minutes to complete.  Use a timer so you can track exercise and rest time. Make your goal to do one 15-minute exercise plan each day – aim for 5 days a week.

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Shield Run Equipment: You can use a BOSU with this exercise or medium weights. You should be tired after 45 seconds.

Shield Run Exercise: Keep your back straight and run in place while you are standing.  Hold the BOSU steady with your arms as directed for the exercise.  When completed, place the BOSU on a chair or table, so you can grab it easily for your next round.

  • Overhead Shield Run: Run in place and hold the BOSU over head.  Keep arms straight, but not locked.
  • Front Shield Run: Run in place and hold the BOSU in front of you, arms at your sides with elbows bent at a 90 degree angle.
  • Back Shield Run: Run in place and hold the BOSU behind you, arms at a 45 degree angle to work your triceps.

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Mountain Climber Equipment: You can use a BOSU, platform side up, with this exercise or you can place your hands on the floor. Keep the BOSU stable and place your hands on the side of the equipment with your head over the center of the device.

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Mountain Climber Exercise: Keep your back straight and run in place while you have your BOSU on the ground, platform side up.  Benefits: This exercise will tone your legs and your stomach.  Make sure you keep your arms straight (but not locked) and keep your shoulders above your wrists.  As you bring up your legs up to your stomach, hold your muscles in tight.

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