Extreme Balance Challenge

Type: Balance

Muscle groups targeted: Primarily lower body and core muscles

Equipment: None, but a mat is recommended

Length: 25 - 40 minutes

Balance is often an overlooked aspect to exercise but it can be very beneficial for improving everyday activities and maximizing exercise performance! In this workout, the balance exercises challenge both the agonist (main muscle doing the work) AND the antagonist (muscle that opposes the agonist) muscles of the lower body and core! Links are included for further explanation of the exercises that show how to perform the full ROM.

Levels (based on ACSM and NSCA guidelines)

Beginner: 12 reps, 1 set, 30 sec rest between exercises

Intermediate: 10 reps, 3 sets, 30 sec rest between exercises

Advanced Reps/Sets: 12 reps, 3 sets, 15 sec rest between exercises

Warm up (5 min)

1. Light cardio (jog, jumping jacks, stationary hops)

2. Dynamic stretching (ex. Leg swings, hamstring sweeps)

Active Break: 30 seconds

Main Set (for exercises with 1 leg, 12 reps for EACH leg unless otherwise stated)

1. Skater hops (1 hop = 1 rep)

2. Single Leg Deadlift with Row (add band or weight for added difficulty)

3. Single Leg Squats (or modified)

4. Lateral Lunge to Balance

5. Reverse Lunge Sliders

Active Break: 30 seconds

Cool down (5 min)

1. Dynamic Stretching (ex. Butterfly pose, hip rotations)

2. Tree Pose

3. Extended Triangle Pose

Disclaimer: Exercise at your own risk. Do not try exercises that you are not comfortable doing. CP Fitness is not responsible for any injuries. Consult a physician if unsure whether or not to begin exercise. Workout plan was made using ACSM and NSCA guidelines. We are not certified professionals, only kinesiology students with personal fitness experience and are aware of guidelines and recommendations through our university program.