Workouts for Anywhere; Balance Training Video
I have done a couple posts in the recent past of an American Council on Exercise, ACE, workout program. I posted on Phase I, weeks 1-4 and Phase II, weeks 5-8. Now they are on to Phase III, weeks 9-12.
"The intensity of the training program will increase this month to include more external resistance. The benefits of performing resistance training is that it increases lean muscle mass and muscular definition as well as being an effective fat-burning tool when performed in a circuit format with minimal rest periods between exercises."
You can also view the first 2 phases from the link above. In this 3rd phase, ACE has you doing walking lunges with twists, mountain climbers ( I know, a love to hate move), glute activation lunges, cycle split-squat jump, push-up with single-leg raise (seen in my first video!), lunge with overhead press, modified side plank and seated medicine ball trunk rotations.
From ACE:
For someone new to exercise, you can do this program at home without any equipment. Simply follow the recommended workout and you’ll begin to see results and feel better in only a few weeks. For you, this program will help flatten the tummy while concurrently developing strength and definition in the hips and thighs.
For people who are already exercising on a regular basis, this program can be used as a supplement when you don’t have time to make it to the gym and need a quick routine you can do at home or on the road while traveling. Another option is to use this program as a dynamic warm-up to prepare the core for the challenges of your regular exercise routine.
Clicking on the link will give you specific instructions on how to do this program as well as add in some cardio & stretching. Links to how to do the exercises & stretches are includes as well!
Personally, I think you can make this as hard or as easy as you prefer by adding or not adding weights. If you are more advanced, do less rest or change it up to do a cardio 2 minute HIIT in between the exercises.
Last but not least, this a link to a great balance training video by ACE! Give it a try. You may be surprised by how hard it is for you, especially if you don't practice your balance. The older I get, the more I need this. In addition, I have major overpronation so balance is a hard concept for my feet! 
Do you do any balance training work? What do you think of the ACE exercises? I think this is a great way to help people do things at home or on vacation or on travel of any sort. Heck do it at the park if you want to & enjoy the outside - well, when the weather gets better for those in the colder climates! If you travel to beach places, hmmmmmmmmmmmm, interesting to see how it feels to do them on the sand! Did someone say they would take me to Hawaii???
RICE GIVEAWAY - Click the link!
Categories: Weight Loss, Fitness, Glutes/Butt, Exercise, Workouts, Cardio workout, Leg Workout, Resistance Training, workout
Tags: American Council on Exercise ACE workouts Exercise fitness Weight Loss glutes legs resistance training cardio balance balance trainer body workout muscles fat burning circuit training
Thanks for sharing Jody!
Reply to this
If you find someone to take you to Hawaii, bring me too!!
Reply to this
I do some strength work while standing on one leg or on a bosu, which help with balance. I used to do a bosu class every Friday until I had a scheduling conflict and loved that! My husband has a wobble board - I should probably get it out of wherever it is hiding, unused, and give it new life.
Reply to this
Thanks for the video! I actually don't do any balance work but I bet it would help with some of my compound lifts especially. Off to check it out!!!
Reply to this
he heh. My balance is terrible.One of the reasons I've started one legged deadlifts and one legged bulgarian squats is to strengthen my legs individually and not be so tippy...
Reply to this
Jimmy and I were just saying yesterday that we need to work on our balance. Thanks for posting the training video!
Reply to this
I am in love with this kind of workout! At the start of this journey I lost weight just by doing burpees before each meal, and later planks, dips, mountain climbers, and crab walking. It really works! I tried it after quite a bit of study and loving the concept of body-weight and/or military type exercise and their result.
Reply to this
So much to remember about staying fit...balance is one that is easy to forget! Thanks for sharing...
Reply to this
Good information here. I had to do a lot of balance work after having my ankle surgery. I haven't done any for a long time.
Reply to this
I love balance training, and boy do I need it!
I also really like how it works your core.
Reply to this