Author: Irene Pastore

Hello! I am a Personal Trainer, Yoga and Pilates Instructor who specializes in fitness after 50. My service is Live Streaming. Connect with me from anywhere in the world. I look forward to helping you achieve your health and fitness goals.

Virtual Fitness: How To Do BOSU Single Leg Jumps

February 26, 2022
The BOSU Single Leg Jump is a heart pumping exercise that strengthens the core, improves agility and balance, while working the shoulders, thighs and legs. The Single Leg BOSU Jump is more difficult than BOSU Lateral Jumps, as it requires greater agility and balance.
INSTRUCTIONS: Step up to the BOSU on left foot and take 3 lateral jumps from BOSU to floor to BOSU. Repeat for 3 rounds. Then jump from BOSU to BOSU for 3 to 4 rounds. Switch to your right foot and repeat the routine. Keep knees slightly bent during the exercise. Hold arms outward to assist with balance.
Avoid leaning forward, and maintain a steady pace as you jump. The point is to control the exercise. Faster isn’t always better. Start the exercise with a slow warm-up, and finish with a cool-down by slowing your pace to a gradual stop.
WHY YOU SHOULD DO THIS EXERCISE: Single Leg Jumps are suitable as a warm-up prior to strength training, or as part of a cardio circuit training routine. You can also use it to recharge your energy, while taking a break from your laptop.
MODIFICATIONS: 1) No BOSU? No problem. Do the Single Leg Jumps on the floor, while using the same movement pattern. You can also substitute the BOSU with a Foam Cushion. Similar to the BOSU, the cushion isn’t stable, but not as difficult as the BOSU. 2) Allow opposite foot to touch the floor to assist with balance.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do BOSU Lateral Jumps

February 26, 2022
The BOSU Lateral Jump is a heart pumping exercise that strengthens the core, improves agility and balance, while working the shoulders, thighs and legs.
INSTRUCTIONS: Bend knees slightly and start with a slow pace warm-up. Gradually increase the tempo. Avoid leaning forward and maintain an upright posture. Stay in control of the exercise. Poor control will tire you out. To cool down, begin to move slower until you come to a stop.
WHY YOU SHOULD DO THIS EXERCISE: Lateral Jumps are suitable for a warm-up prior to strength training, or as part of a cardio circuit training routine. Or just use it to recharge while taking a break from your laptop.
MODIFICATIONS: 1) No BOSU? No problem. Do Lateral Jumps on the floor, while using the same movement pattern. You can also substitute the BOSU with a Foam Cushion. Similar to the BOSU, the cushion isn’t stable, but it isn’t as difficult as the BOSU. 2) Don’t move arms back and forth. You can also keep them at your sides instead of bending at the elbows.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do A Hip and Calf Stretch Combo

February 24, 2022
A Two Park Stretch For Inner Hips and Calf Muscles
INSTRUCTIONS: Perform a lunge move by stepping forward with right foot and bending the right knee to a 90 degree angle. Allow heel on left foot to lift. Place both hands on your mat on either side of your right foot. Hold this position to stretch inside hips for 20 to 30 seconds. Change the stretch position by slowly straightening your right knee. Lift the toes on the right foot. Drop heel on back foot. Hold for 20 to 30 seconds. Repeat both stretches by stepping forward with the left foot.
MODIFICATION: Use blocks under your hands if you’re unable to reach the mat.
VARIATION: Use one hand on the mat and the other just above the knee, as shown in the video. This variation gives you less support.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider