hey everyone thanks for joining me today I'm really excited to share this workout
with you it's all for your balance it's gonna work on all your stabilization
muscles it's really gonna help you if you're walking around on uneven ground
it's even gonna help you balance better when you're walking around or when
you're standing on solid ground this is for everyone this is for people coming
out injuries it's for people with any kind of disability that could affect
their balance as well as anyone who's just looking to improve their balance so
I really hope you enjoy I did this whole video at the gym you can do it on a
balance pad or a BOSU ball
or you can just do it on the ground to start off and work your way up I'll be
showing one set on the balance pad and one set on the BOSU ball and we'll just
switch from left and right so just pick whichever one you want to use and
let's get ready to do this workout let's go
we're gonna start with ankle rolls to activate our ankles you're gonna start
with your foot in a neutral position and then try and push it in with your big toe
and go to a flat foot we're gonna do 10 reps I'm gonna start showing it off
on the balance pad pick whether you'd like to just on the balance pad or the
BOSU ball or just right on the ground as well and now I'm gonna example it on the
BOSU ball so you guys can see what that looks like whatever you choose do your best
you're doing so good
and now we're gonna make Halfmoon shapes
with each of our legs start with your
foot on a balance pad or the BOSU ball or the ground and we start with our
right leg and I make these Halfmoon shapes try and keep that foot flat on
the ground that's stabilizing you
good work guys almost done with this leg
I'm going to switch to the BOSU ball to show you the other leg
now let's do our left leg whether you decide to do it on the BOSU ball the
balance pad or the ground give it your best effort here guys you're doing so good
halfway there four more to go
and now we're gonna do step ups eight times each leg so start with your right leg
step up and step down and then we'll switch to our left leg for the second set
to step up and step down so right leg step up right leg step down
right leg step right leg and step down six more of these guys
and now we're going to switch to our left leg so left leg up left leg down
left leg up left leg down
and if you guys want more stable ground to do this on you can do it on your stairway
so close just a couple more left
and now we'll be doing side steps 8 going each way starting with our right
leg being the lead so right leg up right leg down stepping side to side now we'll
go with the left leg
good work guys
eight so really it'll be 16 total
I'm going to example the last eight on the BOSU ball you're going to have to take wider steps
if you're doing the BOSU ball here it'll work out more of your inner thigh
and try and keep your foot flat as you're stepping up because you're doing
so good we're almost done with this workout
pretty close about half a little over halfway there
good work guys
and now we're gonna do step in's so we're gonna start with both feet on the
outside of the mat step in and step out step in
step out and we're going to start with our right leg leading so step up with
the right left out with right now left right left out with right left good job gues
almost there and I'm going to show you the next part
on the BOSU ball which again is a little harder because you just step up higher
and you have to step out wider so you're really gonna be working out those inner
thighs and we're gonna get a lot of stabilization working on this you're doing so good
and try to keep that foot flat as you're stepping up and stepping down good job guys
and now we're gonna do squats 10 reps pretty self-explanatory just stand with
your feet flat and squat and try and keep those feet flat feel free to hold
on to something if you need to so you don't fall good work you can see my
knees are swinging out a little bit try and keep your knees straight and your
legs in line with your shoulders so good I'll show these last five on the BOSU ball
and again guys if it's too hard to do on the BOSU ball or balance pad
feel free to do this right on the ground just do your best
and now we're going to do lunges so you're gonna put one foot in front and
then the back foot is going to be on the balance pad I'm not even gonna show this
on the BOSU ball I don't think I could do it so we're gonna do balance pad and
then just try and come down here with your knee with your back knee and bend your front knee
this one is definitely hard you want to feel the ankle flexion in the
back I'm not wearing my braces you really want to feel it they're gonna
feel on your whole leg and feel it in your front quads in your glutes in your
back leg now we're gonna switch sides
put your left leg forward eight of these and now you want to try and come
straight down you want to keep your you want your hips to be in line and just
come straight down with your hips you're doing so good this is our last workout
so when you make it through this you're gonna be done so close guys almost there
you did it you did it good job
Awesome work everyone I'm so proud of you
you did so good comment below on how this workout was
for you if there are any other workouts you want to see this workout is really
gonna be working some muscles you maybe don't use all the time so you're gonna
hurt tomorrow probably so make sure to get a bunch of water have a protein shake
or just get some protein in your system to help with recovery do some
stretching if you need it you may not feel it now but you will feel it
tomorrow so don't forget to subscribe to my channel for new video updates and
check out my instagram @CMTdefy and check out my website at
www.CMTdefy.com we'll see you guys next time