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routine

Boxing Day Wobble Board Workout To Burn The Pud

Boxing Day Wobble It Workout

Boxing Day Burn Off

Use this wobble board workout this boxing day to burn off the Christmas pudding and kickstart your balance and stability training for 2017

Use this quick ten minute HIIT exercise routine for fitness, strength, fat burning and dynamic balance.

Your boxing day cardio burn high intensity interval training (HIIT) workout is:

Sprinters (30 seconds each leg)
Power knee (30 seconds each leg)
Drop press
Ski abs
Plank squats
Swimmers – butterfly stroke (30 seconds each leg)
Sidewinder press-ups

Method: Use a timer. Each exercise for 30 seconds with 10 seconds rest between each exercise. Repeat three times for the full workout routine.

Rooboard reviews

“A well designed bit of kit, also much smaller than wobble boards and without a ball to get damaged or wear out. Cleverly adjustable by rearranging the parts, I use it in the kitchen during those spare minutes while waiting for the vegetables to cook for dinner. It’s also really useful to be able to see a video of possible exercises. I think it would also be excellent for balance rehab following a sprained ankle or foot.”

N Darrall, Amazon verified purchaser

“Every exercise you do on the floor, the intensity is amped up twofold when done on the Rooboard, because you have to balance yourself at the same time. My balance was embarrassing at the start, just getting on the board to begin the workout seemed like enough exercise for me. But as ever, I endured and eventually started to feel like I was getting somewhere”. Full review here.

Orla O Muiri, Adventuring journalism student, Edinburgh UK

History

“Necessity, who is the mother of invention.”
Plato

Designed in the United Kingdom by Mason Gilmour DipSpSt, a former triathlete, fitness trainer, health club manager and life-long surfer. The Rooboard was created to fulfil specific training requirements within tight parameters. These being, it had to produce solid results, be extremely durable (in order to take a thrashing) and be easily transportable.

The Rooboard was born out of a passion to increase fitness, strength and balance. It had to increase muscular symmetry and performance for action sports like surfing, skating and skiing. And, it had to fit busy proactive lifestyles and be extremely portable, as in the daily work commute, flights, hotel rooms and those cheeky moments when you want to workout quickly and discreetly.

The Rooboard you are hopefully about to add to your fitness routine, is the culmination of many years of prototypes, testing and feedback. We think of it as the Swiss Army knife of fitness equipment – it brings many different pieces of equipment together, in one durable and functional package. Press and media kit.

December 25, 2016

Exercise

Slant Board Exercises For Your Desk Bound Job

Your Own Slant

The most time effective and productive fitness trend of 2016 would have to be deskercise, especially with a functional slant. We have the perfect tool to make it productive.

The BBC and the Telegraph are both running articles regarding the office body beatdown caused by inactivity and the dangers of sitting for too long at work. This is based on the findings of Lancet study, which surveyed more than one million adults globally and found that sitting for at least eight hours a day can increase the risk of premature death by up to 60 per cent.

That office body beatdown can be offset by doing at least one hour of physical activity per day, such as visiting the gym, playing sports, cycling or taking a brisk walk.

Physical inactivity is linked to an increased risk of heart disease, diabetes and some cancers and is associated with more than five million deaths per year.

“There has been a lot of concern about the health risks associated with today’s more sedentary lifestyles,” says lead author Professor Ulf Ekelund from the Norwegian School of Sports Sciences.

“Our message is a positive one: it is possible to reduce – or even eliminate – these risks if we are active enough.

“For many people who commute to work and have office-based jobs, there is no way to escape sitting for prolonged periods of time. For these people in particular, we cannot stress enough the importance of getting exercise, whether it’s getting out for a walk at lunchtime, going for a run in the morning or cycling to work.

“An hour of physical activity per day is the ideal, but if this is unmanageable, then at least doing some exercise each day can help reduce the risk.”

Scientists said sedentary lifestyles were now posing as great a threat to public health as smoking, and were causing more deaths than obesity.

They urged anyone spending hours at their desk to change their daily routine to take a five minute break every hour, as well as exercise at lunchtimes and evenings.

Its not just about standing up either as the Telegraph wrote last year. We need to do something active and get all our muscles moving.

However, taking regular breaks is not always an option and many workplaces are yet to introduce standing desks. This is where the Rooboard fitness tool comes into its own and will help you to avoid the office body beatdown with deskercise.

Combat Office Body Beatdown With 3 Exercises

You can place it on your chair every hour for 10 minutes. This forces your core muscles to engage to maintain stability. Try raising and lowering your heels to work the abdominal muscles.

If you are able to stand at or next to your desk you can also perform single leg balance exercises.

Calf raises at work with the Rooboard in slant board mode

By moving the single pad to the front of the deck you move the Rooboard into slant board mode to perform calf raises.

These three simple exercises could make a world of difference to your health in the workplace. They will also improve your core and postural strength.

October 24, 2016

Exercise Fitness

Rooboard balance trainer workout for lunch time abs

Abs workout anywhere, anytime

Training your abs has never been easier or more efficient. The Rooboard is perfect for abdominal training as it always engages the core and creates maximum tension. The lite and compact size makes it perfect for storing in your desk or bag and training with during your lunch break.

Workouts that used to take 30mins are condensed to 10-15 minutes because of the extra intensity the Rooboard creates. Join the newest training revolution in abdominal training and still have time to focus on the things you love doing.

This video is the first in a series of 10 minute abs workouts to help you develop washboard abs in your lunch breaks.

Hand walkouts
Crunch and kick
Raised heel crunch
Plank – forearms length ways on the deck
Cherry pickers
Plank with leg raise
Plank with arm raise
Glute bridge
V sit-ups

Method: Each exercise for 30 seconds with 10 seconds rest, repeat full routine twice.

August 8, 2014

Balance board trainer

Four Exercise Upper and Lower Abs Workout

Strong and Defined Abs

The upper and lower abdominals are in fact just one muscle – the rectus abdominis muscle. But, the way we train this muscle has a different effect on the final look of the muscle. A full extension of the abdominis muscle while exercising is very important in achieving this.

The V-Sit position places a greater strain on the lower portion of the abdominals to hold the body in this position. The Rooboard also creates instability which forces the core muscles to engage.

By isolating the abdominis muscle first and then performing targeted exercises for the ‘upper’ and ‘lower’ abs you will build a strong core and if your body fat is low enough – the washboard or six pack abs look.

Use one or two pads with the Rooboard dependant on your strength level and perform these four exercises.

1. Crunch (pulse keeping the legs bent at the knee and use your lower abs to push your knees directly upwards)
2. Straight leg raise
3. Knee tucks
4. Static (balance) crunch – hold for as long as possible

Reps: As many as you can!
Sets: 2-3

April 24, 2014

Workout Routines

Dynamic Plank Workout For Core Strength

Use this dynamic plank workout for increasing upper and lower abdominal strength. The Rooboard adds a dynamic element by introducing instability. This forces you to engage the core which in turn increases the intensity and isolation of the core muscles.

There are four key exercises plus a static plank hold in-between each exercise.

Set your timer for 30 seconds work and 30 seconds rest and complete as many rounds as you can.

1. Walking plank
2. Static plank
3. Plank cross-step
4. Static plank
5. Fire hydrant
6. Static plank
7. Plank side step

April 20, 2014

Lifestyle Workout Routines

Seated core and posture workout for the home or office

Seated Core and Postural Strength

Use these unique exercises to build core strength and improve your posture while sitting down.

The Rooboard increases the intensity of the exercises and forces you to engage your core muscles in order to maintain stability. These exercises are perfect for use at your desk, while in the office or at home.

If you are undergoing rehabilitation or are unable to perform lying exercises to strengthen the core these seated exercises have been recommended by physiotherapists.

Seat workout for postural and core strength

Desk bound workers and daily computer users need to focus on their posture to avoid lower back pain. Poor posture can lead to muscle tightness and trapped nerves with in turn can also lead to Repetitive Strain Injuries (RSI).

Building a strong core is essential to prevent lower back pain and ward off a possible injury. Strengthening your core and specifically the obliques will also help you to develop a perfect posture.

Use these exercises to target the lower abdominal muscles and the obliques. You can perform these exercises equipment free, but for enhanced targeted results the Rooboard will force your core muscles to engage in order to maintain stability. This means you can achieve significant and focused results fast and efficiently.

January 5, 2014

Workout Routines

10 Abdominal exercises for tight and toned abs

10 Ab Toning Exercises

10 key exercises you can perform in one compact workout for tight and toned abs. These exercises are best performed with Rooboard for increased intensity.

Rooboards 10 for 10 tight and toned upper and lower abs workout is for everyone serious about building a strong core and defined abs. The Rooboard increases the intensity of the exercises and forces the muscles of the core to engage. You will achieve significant results quickly and efficiently.

You perform 10 core specific exercises alternating between the upper and lower abs for full abdominal coverage.

Use a timer set at 30 seconds work and 10 seconds rest for 10 rounds. Repeat the full routine twice for the full 10 minutes work time. Exercise list is below the video.

Exercises
1. V Sit-up with leg lift
2. Crunch
3. Plank with cross step
4. Crunch with knee tuck
5. Bicycle kick
6. Crunch with tricep extension
7. Crunch and kick
8. Oblique crunch
9. Plank with hybrid step
10. Balance crunch

Designed and launched by fitness industry expert Mason Gilmour. “Surfgym is a surfing inspired fitness programme for complete body fitness using the equipment I love to train with. While Surfgym itself was popular and I loved teaching the classes, the equipment itself was difficult to transport and some of it was quite dangerous for first time users.

This made me research what the single best piece of equipment would be to perform the whole Surfgym class on and enable the participant to train in their own time and location. When I realised the equipment I wanted and needed was not available I decided to design it myself.”

November 24, 2013

Blog Health Workout Routines

Free upper and lower abs workout video for trim and toned abdominals

Intense Abdominal Workout

Rooboards 10 for 10 tight and toned upper and lower abdominal workout is for everyone serious about building a strong core and defined abdominals. The Rooboard increases the intensity of the exercises and forces the muscles of the core to engage. You will achieve significant results quickly and efficiently.

Use a timer set at 30 seconds work and 10 seconds rest for 10 rounds. Repeat the full routine twice for the full 10 minutes work time.

Strong Core & Defined Abdominals

Watch the free video in HD and train with the Rooboard inventor as he takes you through one of his weekly routines for trim and toned abdominals.

The amazing Rooboard brings many of your favourite pieces of fitness equipment together in one portable, durable and highly usable piece of kit. Designed in the UK , the Rooboard is an innovative fitness tool and high quality product, with incredible exercise adaptability.

November 10, 2013

Blog Health

Tight and toned upper and lower abs workout: 10 ab exercises

10 Exercises

You perform 10 core specific exercises alternating between the upper and lower abs for full abdominal coverage.

Use a timer set at 30 seconds work and 10 seconds rest for 10 rounds. Repeat the full routine twice for the full 10 minutes work time. Exercise list is below the video.

November 7, 2013

Blog Workout Routines

Balance board exercise #2 for surfing specific training

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Static balance squat with a rotational twist and leg lift

This is the Rooboard balance board exercise #2 for surfing specific training. This exercise will strengthen your core and your leg muscles. The static squat and twist helps to develop the strength and power for sharp and powerful turns. This exercise can also be used as a warm up exercise before you surf and is part of the Pro Surfer Workout Video. The Rooboard is available for purchasing at Magicseaweed and Amazon.

Start in a static squat position.

Balance board exercise #2 for surfing specific training