10 Moves to Build Balance

Shane Barnard, JD
by Shane Barnard, JD
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10 Moves to Build Balance

Functional fitness contributes to quality of life in so many ways: We feel better when we can move well without pain—and feeling good when you move is one of the keys to making exercise a lifelong habit.

This fun, dynamic workout challenges your speed and agility, all while working on your balance.

Your balance and stability work is the foundation for which your strength, speed and power is built upon. Incorporating balance work into your training will ensure proper posture, stability and muscle balance.

Intervals Using the Tabata Pro App

30 seconds of WORK and 15 seconds of REST

Warm-up: Your warm-up should mimic your workout with big range of motion movements like squats, knee tucks, bottom kickers and lateral lunges.

  1. Work: Jog into a Single-Single-Hold
  2. Rest: Squats
  3. Work: Speed Skaters. For an extra challenge, slow down your tempo.
  1. Rest: Plank Hold or Mountain Climbers
  2. Work: Hops can be double leg with the option to change direction. For an extra challenge, hop on one leg instead of both.
  3. Rest: Squats
  1. Work: Jump Squats or Dorothy’s
  2. Rest: Static Squat
  3. Work: Forward Jump and Scoot in Back
  1. Rest: Plank Hold
  2. Work: Jog it Out & In
  3. Rest: Squats

About the Author

Shane Barnard, JD
Shane Barnard, JD

Shane is NASM, ACE, AFAA and USATF certified and the creator and founder of the Urbankick format and instructor certifications, co-founder of Urbanplay, a non-profit health and fitness education program for youth, and a business partner at Studio360. With over 20 years of fitness experience, she is a nationally recognized presenter and currently teaches at Crunch, Fitness SF, and the University of California at Berkeley, where she is a health coach. Shane is a CEC provider for ACE and AFFA and an honored ambassador for lululemon. You can work out with Shane and Urbankick anytime, anywhere at BooyaFitness.com.
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2 responses to “10 Moves to Build Balance”

  1. Julz Paekau says:

    I have multiple myeloma which is a type of cancer that affects my bones. I go to the gym regularly and i love swimming. Soon i will be going through treatment which will involve taking 10 predisone tabs a day which heightens my eating habits. This will be my second round of chemo so i am very aware of what the side effects of my medication will incur. The first round i was unaware but this round i would like to maybe create a regime to combat the effects of the steroids. I was on 5 days taking steroids & 4 days off and that was for 6 months and i ended up like an overbloated whale i would like to combat this when i begin treatment in a months time could you give me some guide into how to go forward.

    • Fran wise says:

      As an Acute Care Nurse Practitioner, in Nephrology we has numerous patients with renal failure related to multiple myeloma. You are an inspiration to all of us.
      The steroids do make you gain weight and the disease process itself can affects your bone strength.
      Staying active with walking daily and healthy nutrition with advice from a nutritionist would be important.
      As your oncologist follows your electrolytes this will help guide you with any nutritional supplemental drinks.
      Always involve them in your thought process for exercise and nutritional shakes etc
      You will be in my prayers
      Fran Wise ACNP
      Foothills Nephrology
      Spartanbutg, SC

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