Joselynne Explains How She Kicks My Arse
Workouts are part of my weekly schedule. Joselynne Boschen of Alpha Venice comes over to kick my ass and keep me fit. She’ll tell you the full story below, and hopefully leave out the part about our first workout five years ago (I nearly vomited). This is a typical routine for us and you are getting it free! Get moving!! xx EB
EB and I starting working out together about five years ago. Since then, we have both grown dramatically. If I recall correctly, the first time we worked out together we had to stop in the middle for fear of vomiting. (Damn it Jos!) Now, she races through our workouts with a few groans, some f-bombs and plenty of giggles. She may not believe it, but she has become stronger and improved her endurance through the years.
Something that’s great about Liz is that she is always ready to go. She can fly all night and have 10,000 things to do that day, but comes in to get it done. If she has been out of town for a while, she will pick right back up where she started.
Her positive attitude and incredible dedication to her family and her work is contagious. She is among the top 5 of my favorite/most admired “alpha females.” I am looking forward to seeing more of the amazing things she will do in the future. I am thrilled to be able to contribute positively to her healthy amazing life!
I wanted to share with you all what a typical workout with EB is like so you guys can try it at home. Follow these ten exercises… then repeat twice for a total of three times!
1. Walkout to walking plank: 30 seconds
As your warm up, start standing and reach for the sky. Roll down your body until your hands hit the floor. You will walk out into a plank keeping your legs as straight as possible. Once in your plank position, alternate between dropping down into an elbow plank and back to straight arms. Walk back into your feet and stand tall with your arms reaching for the sky. Repeat leading with the opposite arm when you drop into your elbow plank. (ie: REP 1: right down, left down, right up left up REP 2: left down, right down, left up, right up).
2. Cardio plank: 30 seconds
Hold a straight-arm plank from your last exercise, then hop your feet open and closed about 4 to 6 inches apart. Keep your arms locked and your abs tight. Butts down, no cheating! Resist against yourself with your inner/otter thighs.
3. Burpie: 15 reps
Right after your last bunny hop of the cardio plank, hop your feet in to either side of your hands. This should bring you to a deep squat with your feet outside of your hands. Stand tall. Then place your hands back down in between your feet and hop back into our plank. Repeat. If you are really daring you can add a tricep push-up at the bottom! (Elbows will graze the ribs instead of a regular chest push up where your elbow open wide to the sides.)
4 Duck walks: 1 min
From the standing position of your last burpie, turn out your toes slightly & drop into a deep plié. Your knees & hips should be in line. Waddle forward, lifting one leg at a time staying as low as possible. Move 15 seconds forward, then 15 seconds backward. Repeat that (skinny chicken walk, as Liz calls it) twice for a whole minute of bliss. Stay as low as you can. Work that booty.
5. Curtsey high knee: 15 reps each side
We’re changing up the traditional lunge, though the principals stay the same. Always have even pressure on each leg to protect the front knee. Step back and across with your right leg so your knee comes to the outside of your left heel. Push off your back leg to bring your right knee to your armpit. Repeat for 15 reps then switch sides for a double dose of burn.
6. Tri press: 15 reps
Come down to your straight-arm plank. Bring your hands out farther in front of you and touch your thumbs. Energetically squeeze your elbows together as they drop down to hover an elbow plank and press back up. This is a core-based exercise you should also feel this in your abs big time. You can also come down to your knees for better form. Do 15 reps as straight as a board.
Check out these lady chefs who rule the kitchen!
7. Push up: 15 reps
For this, your arms should be wider than a typical plank to get the full range of motion as you lower down to the floor. Elbows open wide to hit the chest muscles. If you’re tempted to do the pelvic-hump-excuse for a push up, please drop your knees. Form will get results. Gyrating will get you laughs and a lit-up lower back.
8. Alternating froggers: 30 sec
After your perfectly executed push-ups, bring your hands into a tighter plank. Bring the left foot to the outside of the left hand. This deep lunge will be the position to hit on each side. Notice that your heel is planted firmly into the floor on the outside of that hand. The back leg is straight and the abs are pulled in. Jump to switch legs. Yes this is actually possible. Repeat for 30 seconds.
9. Ab roll ups: 15
Laying on your, back bring your knees to your chest, slightly lifting your hips off the ground. Staying rounded in your ball, rock up to sitting and continue on to standing with a hop at the top. Go back down the same way you came up. It is ok to use your hands, just make sure you push evenly on each side of your hips as you stand and sit. Do 15 reps, pretty please. (I demonstrated this exercise in Liz & Max's home gym and nearly put my hand through one of the light fixtures. So yes, I did say hop at the top.)
10. Mountain climbers
Back into that straight-arm plank...who says you need weights to work your arms?! Bring your right knee to your chest and jump to switch as fast as you can for 1 minute.
Back to the top!
When you’re done, stretch out and give yourself a BIG hug. You deserve it! (Hopefully you didn’t vomit.)
Is exercise important to you? Do you make it a goal to work out?
Join the Discussion!
10 comments
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I did it! But I wasn't able to repeat it three times. GOSH! How can someone do that? It was horrible! XD
But it's clearly helping and I'm very thankful that you shared the exercises with us. Thanks!
(Btw: stiffness said to say hello.) -
Miranda & Elvira, motivation is the reason for having a personal trainer. With exercise it's easier to disappoint yourself than it is someone else. That's why if you can't have an exercise partner due to scheduling difficulties, it helps to have a personal trainer. -
Due to multiple disabilities, including spinal stenosis, I cannot exercise. However, by eating PROPERLY and getting rid of every last piece of poisoned food stuffs, as of this morning, I weigh less than at any other time in my adult life. I'm using isometrics to flatten my former dunlap's disease. You know, my belly dun lapped over my belt?
ONE book has saved my life. I do not say that casually, I was quite ill with cirrhosis of the liver. It was non-alcoholic fatty liver disease (NASH for y'all in medical terms). Had I not STUDIED and APPLIED Dr. William Davis' book, "Wheat Belly" I might not have been alive to write these words. But, thankfully, I did.
I lost 70 pounds in 11 weeks but did not do a bit of exercising, nor was I ever hungry. How is that possible? Get the book and read it if you really need to lose weight.
It is NOT a diet. Repeat: It is NOT a diet. It is a change of lifestyle. The idea of "change" scares a lot of people, but I've changed so many things during my life that this was not even a challenge. I stopped eating Frankenfood (Genetically Modified Organisms--GMO) and went 100% organic.
Yes, buying and eating organic IS more expensive AT FIRST. But then you notice that you're no longer eating as much as you used to. Because you are eating REAL FOOD, you get the full nutrients. The bio-availability is significantly increased. At the tender age of 71, my energy level is higher than at any tine I can recall. I feel 40 years younger and look about 20 years younger. I've only 22 more pounds to go to reach my goal of dropping 100 pounds WITHOUT SURGERY, WITHOUT FAT SUCTION just by eating honest to God REAL food.
I used to workout regularly and GAINED weight by eating improperly. Now I eat properly and am LOSING weight. That, BTW, will be PERMANENT because I have no intention of ever going back to my former way of eating. -
i had to take those duck walk pics a few times because it was hard to capture them withOUT laughing! let me know what you think Elvira! -
She looks fierce! And that workout looks equal mix of scary and rewarding....I just might have to try. I'll let you know if I cry (and/or vomit.) -
Oh I love this workout post! Thank you!
It looks pretty damn hard, but I so wanna try this. The duck walk made me laugh, but I do wanna work on my booty... so lets get going.
Normally I go to the gym 3 or 4 times a week. At least I try to... Sometimes I have a little trouble to motivate myself.
I actually hate going, but think its kinda necessary ;) Maybe doing this at home makes it a bit easier! Thanks! -
Bless you! I've been trying to get into an exercise regimen but with little guidance I get lazy and don't feel motivated to do it. I hope I can try this and be able to stick with it because I'd really like to live a more healthy and fit lifestyle. Thanks Elizabeth and Joselynne! -
Mountain climbers!! I use to do those in high school. Good to know that some of the standard workout items are still in use. Thanks for the videos. They're always super helpful. -
I'm gonna wait until nobody else is home to try that. There's no dignity spared whatsoever when I exercise. I recently went to Bruges in Belgium. We decided it'd be a good idea to climb the huge bell tower with no water shortly after eating chocolate. Let's just say I felt the burn. It certainly felt like one hell of a workout. Had quite a buzz of energy for a long time after though. Definitely worth it. My favourite home-workout is running in the nearby forest with my dog. Never gets boring. -
