Exercise of the Month: August

EXERCISE OF THE MONTH: BOSU Push-Up Burpees

The traditional burpee is great for those seeking a single move that burns big calories and offers a full body workout with each repetition. 

The BOSU push-up burpee is a new spin on this classic exercise that should become a part of your regular routine.

How to:

• Pick up BOSU ball with soft/round side facing away from your body. Hold it with a firm grip.
• Bend forward at the knees and waist to place the soft side of the BOSU down on the ground.
• Immediately hop both feet into a plank position and perform a push-up with your hands gripped on the side of the BOSU ball.
• Quickly hop both feet towards the ball then stand, lifting the BOSU ball up to chest.
• Repeat 10-12 times.
• Beginner/Intermediate Option: Hold plank
  
  position 

Benefits:

Balance, power and core strength

Muscle Group:

Core, chest, arms, quads, glutes and hamstrings

Note: The information presented here is not a substitute for medical advice. Consult a physician before starting any exercise. We suggest that you discontinue exercise immediately if you feel you are exercising beyond your current abilities.

Putting the "work" in workout

by JCC Association and Club One

The workday for many consist of mostly sitting, which can have many negative impacts on overall health and wellness.

But even when there's not time to hit the gym, there are opportunities to make exercise a part of your day at the office.

Here are some ways to get up and out of your chair at work: 

Create walking trails at your office

• Take the longest route to the bathroom, the printer, the fax machine, etc.

• Walk to a coworker’s desk instead of calling or messaging them

• Conduct your informal meetings while walking

Take the long way home (or to the office)

• Cycle to work

• Walk or run to work

• Take alternative transportation that requires you to walk, cycle, or run part of the way

Take the path of most resistance
• Take the stairs instead of the elevator

• Park farther away from your office door

Give yourself a break

• While on the phone, stand up to talk or stretch

• Every 30–60 minutes, stand up to stretch and/or walk

Now you don't have any excuses for letting fitness take a back seat to your office work!