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weight loss

Super Sunrise Balance Board Core Workout

Super Sunrise Core Workout

Sunrise Perfection

Filmed just after sunrise this core workout on the Rooboard fitness product could be the best dawn exercise you ever do.

Dynamic Fitness, Balance & Strength Workouts

Originally designed to make training faster, more effective and portable for surfers who work in the city of London. The Rooboard has taken bodyweight training to a new level and evolved into the ultimate fitness and exercise product for proactive and productive lifestyles.

The Rooboard combines balance and wobble board, gym ball, slant board and air cushion training in a single product.

You perform full range of motion exercises and HIIT workouts to increase balance, stability, fitness, core strength and muscular symmetry. The Rooboard creates targeted and measured instability which forces the stabiliser muscles to engage. This means you are continually strengthening the core, even when performing upper and lower body strength exercises.

In todays world of seated and sedentary jobs finding a way to increase our functional strength is more vital than ever, especially when we have less time to exercise.

The inventor of the Rooboard explains why core and balance training is beneficial to your wellbeing.

“Core and balance training on the Rooboard is functional and it improves postural strength and stability. It todays world of seated and sedentary jobs this is incredibly important.

Poor posture caused by a lack of core strength is just the start of the body falling into a downward spiral of aliments and aches.

Sciatica, injuries and chronic pain can soon follow. At this point many turn to pain killers and expensive physiotherapy to try and rectify a problem that was incredibly simple to avoid.

One of the reasons I invented the Rooboard is to bring balance and core training out of gyms and into the home and workplace. To make it truly portable and have a single product that could replicate the gains from many different pieces of equipment.

The small size means it can be used for core, balance, stability, fitness and flexibility exercises. It also increases the tension applied to the body by engaging the stabiliser muscles which in turn shortens the workout times.

In today’s busy world when we have less time than ever and may be working remotely and traveling more often what could be more important than a fitness product that improves our functional strength and we can use almost anytime, anyplace.”

February 6, 2017

Learn To Breathe Naturally Wobbling On One Leg

Blog

How To Avoid The January Fitness Plateau

Dont Plateau Early In 2017

For many people the new year’s fitness resolutions reach their plateau in late January and their new found enthusiasm quickly evaporates.

This is because the initial gains, positive intent and exercises used quickly become repetitive. This reduces the load on the musculoskeletal system and effort asked of the cardiovascular system.

Change It Up

There are hundreds of different exercises available to us at any one time but it is amazing how many people stick to just a few. Variety is key to maintaining a balanced and engaging fitness programme.

Changing our exercise routine daily produces positive and sustainable results. It also keeps us motivated and ensures we train every muscle group in the body.

Alternating between high and low intensity exercise, weighted and body weight training for strength and functional exercises for balance and core stability is very important. By doing this we not only add variety to our workout routines, we also learn how to listen to our bodies.

The playlist below demonstrates a number of high and low intensity workout routines that encourage full body training. These are all performed on the Rooboard but you can still perform without.

When you use a Rooboard you increase the intensity and force the stabiliser muscles to engage. My main point however is the importance of changing it up to keep your workouts fresh, your mind engaged and your body responding positively to the stress placed upon it.

Advanced Abs

Balance training on the Rooboard places an emphasis on muscular symmetry and postural control. By identifying your imbalances and strengthening these weaknesses you will improve your posture and core strength as well as the way your body moves around its centre of gravity. 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 and killer abs as explained by Kellan Lutz in Mens Health. “Staying upright on a horse is harder on your abs than anything and swinging a sword around really hits your core as well as your arms,” he says. Granted, there are no swords or horses at your gym, but the point is that for unreal abs you need genuine instability.”

January 24, 2017

Boxing Day Wobble Board Workout To Burn The Pud

Workout Routines

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

Lifestyle

8 Exercises For The Holidays When You’re Missing The Gym

Holidays

The Christmas holidays are a great chance to relax, recharge the batteries and reconnect with the things that mean the most to us. They are also a great opportunity to start a new fitness programme or commit to a new lifestyle to improve our wellbeing.

For many people holidays now mean fitness and this segment of the travel market has seen rapid growth over the last five years. Yoga, weight loss, bootcamps, crossfit and surfing holidays can now be booked as wellbeing travel packages.

If you don’t want to book a themed fitness holiday and prefer to do your own thing at your own time there is an alternative.

The Rooboard was specifically designed for portable fitness and strength training. It is a perfect size for carry on luggage. You can also use it in almost any location from your hotel room to beautiful ocean backdrops.

These videos were filmed on holiday in Playa Blanca, Lanzarote in the marina shortly after sunrise. Beautiful location to perform the four of the best exercises for core strength and upper body strength you can take on holiday.

Upper and Lower Abs Workout – 4 Exercises

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

Dynamic Chest Workout – 4 Exercises

Functional and explosive chest strength is vital for surfing and other sports that require a balance and strength combination.

The Rooboard replicates the instability of a surfboard during the pop-up phase and isolates the muscle groups used. By strengthening these muscles in isolation you eliminate imbalances and increase muscular symmetry.

There are four exercises. As in all bodyweight routines you need to perform as many repetitions and sets as possible.

Exercises:
1. Press and side step
2. Press and reach
3. Tricep press to wide press (feet stay in the same position)
4. Drop press

December 11, 2016

Blog

A Fitness Stocking Filler That Cuts To The Core Of Christmas

Stocking Up

Originally designed to make training faster, more effective and portable for surfers who work in the city of London. The Rooboard has evolved into the ultimate fitness and exercise product for proactive and productive lifestyles. At only 30cm long it will even fit in your Christmas stocking.

The Rooboard balance and core board has transformed my fitness, balance and power. For me it is the best fitness product you can buy today.

The Rooboard combines balance and wobble board, gym ball, slant board and air cushion training in a single product.

You perform full range of motion exercises to increase balance, stability, fitness, core strength and muscular symmetry. The Rooboard creates targeted and measured instability which forces the stabiliser muscles to engage. This means you are continually strengthening the core, even when performing upper and lower body strength exercises.

One Balanced Product

The Rooboard combines balance and wobble board, gym ball, slant board and air cushion training in a single product.

Perform full range of motion exercises to increase balance, stability, fitness, core strength and muscular symmetry. The Rooboard creates targeted and measured instability which forces the stabiliser muscles to engage. This means you are continually strengthening the core, even when performing upper and lower body strength exercises.

Balance board fitness and leg exercises

Balance board fitness and core exercises

Balance board fitness and upper body exercises

December 11, 2016

Health

Increase Cell Mitochondria With A Wobble Board

Increasing Cell Mitochondria

Mitochondria are tiny cell structures. They are the engines of the cells and transform the nutrients from our food into cellular energy. Studies have shown that exercise increases the number of mitochondria. This means the more mitrochondria we have the faster and harder we can train before muscle fatigue sets in.

We need to give our body a reason to produce mitochondria. Training for muscle growth and sports performance are a couple of key reasons. If we do not exercise our body will presume we do not need to build and maintain new muscle tissue and it will not be produced.

Studies have shown that a combination of resistance and endurance training produces the highest rates of mitochondrial biogenesis. Combining these training methods also leads to the greatest fast loss results.

The Rooboard has been designed for balance, core and HIIT training making it perfect for increasing the number of mitochondria in your body and increasing your energy levels.

What is the Rooboard?

The Rooboard balance and core board is an innovate balance and core trainer designed to produce maximum results in the shortest possible time spans.

The Rooboard adds a instability element to all the exercises performed on it. You can change the level of instability by using one or two balance pads. By adding instability we force the core and stabilizer muscles to engage. This increases the intensity of the exercise which in turn also shortens our workout time. In our busy lives what could be better than more time to do the things we love.

December 5, 2016

Blog

Chasing A False Fitness Dream

False Dream?

Fitness models can inspire with their lean, toned and muscular bodies. They can embody the image of what it means to be powerful, energetic and successful. However for every upside there is a downside and some might say a dark side. For many who are inspired to begin their health journey to look like a fitness model it can quickly become a false dream.

What It Takes

A fitness model will normally exercise for more than 2 hours a day, 6 days a week. Some will exercise every day.

They train in phases to maximise gains in strength and cardiovascular fitness. A fitness model in the strength phase can appear heavy or even podgy.

They eat healthy foods but in either extreme or minute quantities depending on the phase or photoshoot. Protein is always on the menu.

There are fitness models who do not use supplements but most consume enough supplements to fill a kitchen cupboard. Like their protein rich diet this can be very expensive.

They make many sacrifices. An impromptu catch up drink with friends, ice cream on a sunny day or pizza on a Friday night – not if you’re a fitness model.

They like to look at themselves. A fitness model will spend an incredible amount of time in front of a mirror judging themselves. Exercise disorders and other mental health issues related to body image are not uncommon.

The No Fitness Model Dream

He’s old and some say ugly but he’s proved that you don’t have to be sexy or false in the use of fitness models to sell an exercise product.

Life long surfer Mason Gilmour spent sixteen years in the health and fitness industry. During this time he created a balance and stability class called Surfgym. Surfgym was taught in London during 2011/12 using surfing balance boards, air cushions, fit balls and wobble boards.

Having to transport such a large amount of equipment in London was a back breaker. Mason needed a single product that could replicate the exercises performed on the multiple pieces of equipment used in Surfgym. When he realised this product did not exist he designed it and the Rooboard was born after two years of prototypes and extensive testing.

About Mason Gilmour: Mason has a Diploma in Sports Studies from Otago University in New Zealand and is a former personal trainer and health club general manager. As a life long surfer he knows the importance of balance and stability training and the importance of building a strong core to aid postural strength and prevent injury or back pain. He has also competed in triathlons, multi sports and has run one marathon. In 2003 he swam the English Channel in team from the London Surf Club.

No Pressure Exercise

You no longer have to plan your exercise around your commute, the hours your gym opens in which you can actually find a free piece of equipment and your lunch hour.

The Rooboard brings enhanced exercise benefits in as little as 15 minutes a day and opens up the potential to exercise almost anywhere. You are in charge of when you exercise, how you exercise and best of all you will achieve amazing fitness and functional strength gains.

October 4, 2016

Workout Routines

Burn As Much Fat In Ten Minutes As Ten Miles

Ten Minute HIIT Workout

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

Today’s 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

N Darrall, Amazon verified purchaser

Orla O Muiri, Adventuring journalism student, Edinburgh UK

History

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

September 7, 2016

Blog

Insanely Easy Exercise Hack To Boost Productivity

Insanely Simple Hacks

Rooboard’s insanely simple muscle hacks will shock your muscles and increase your strength and stability gains. It does this by creating instability which forces the stabiliser muscles to engage. This increases the intensity of your exercises and shortens your workout times.

The Rooboard was designed to empower exercise and fitness by enabling you to exercise where you like, when you like. Being able to exercise for fitness, strength and balance last thing at night, first thing in the morning or even at work and complete a full muscle quivering workout in as little as 10 minutes is becoming the norm for many people in today’s busy world. They are also the very things the Rooboard was designed to enable us to do.

Its compact size will fit in your backpack with room for your laptop and your lunch. It was designed by a Londoner to compliment busy lives and provide a disruptive alternative to the gym.

Core Strength

Leg Strength

Upper Body Strength

HIIT

Why Balance?

With training our balance and stability can improve markedly. These subtle changes in the way our body moves around its centre of gravity and the speed in which it does so, can have a huge impact in our quality of life and sporting performances.

Balance training is functional. This means we are engaging several muscle groups at the same time using a natural flow and transition through the movements. Strength training usually involves isolating a single muscle while we apply stress to it. When we add the balance component we also engage the stabiliser muscles.

Balance and stability training will improve our posture, lower back strength, reactions, range of motion and functional strength. It will also improve our sporting performances. For sports like surfing, snowboarding and skating, balance training should be a vital part of every training programme.

The Rooboard balance board has been designed to make balance training fun, affordable and portable. The small size means it can be transported easily. The non-sink design also means it can be used on almost any surface. It can be used for balance, core, HIIT and strength workouts making it the most versatile balance board on the market. View some of the design features here. The Rooboard also has an excellent selection of workouts and exercises for your every need.

Why did I invent the Rooboard?

August 31, 2016

Blog

Fitness Tips After Relying On Your Commute For Exercise

Life After The Commute

If you are one of the record numbers who are now working from home you might be wondering how you get your daily exercise done if you previously relied on your commute for your fitness.

Many Londoners can walk from 6-10,000 steps a day during their commute. When they work from home this can drop to a little as 1000 steps a day, which is a considerable drop in activity levels.

1000 – 3000 steps a day is considered sedentary with 10,000 steps being a well publicised goal for health benefits.

The thing is, you don’t have to do 10,000 steps a day for health benefits. By incorporating many different exercises at different intensities you can achieve greater health benefits from far fewer steps.

Fitness In The Home Office

The Rooboard balance board has been designed to be used in small spaces. It can be used indoors or outdoors and increases the intensity of the exercises performed. From full body training in a single workout to isolated muscle group training it makes home office fitness fun and functional.

Stability In The Home Office

Physical balance and stability while working from home is vital to maintain a strong and stable posture. Having a strong and stable spine with muscular functionality is important for a comfort and a pain-free work day.

Four exercises to test your balance, core strength, stability and basic fitness. Perform each exercise to failure or till the edge of deck touches the ground. This means you have lost control or form. If your trailing foot touches the ground while performing the single leg balance exercise you must either swap legs or move to the next exercise.

1. Single leg balance

Balance for as long as you can. Swap to the other leg if your trailing foot touches the ground or the edge of Rooboard touches the ground. Move to the next exercise once you have completed for both legs.

2. V Sit-up with leg lift

Sitting on the Rooboard keep your legs straight out in front. Using your abdominal muscles lift your feet at least a foot off the ground. Continue to failure or till you lose form.

3. Close grip press up

Perform as many press-ups as possible. Continue to failure or till the edge of the Rooboard touches the ground.

4. Plank with cross step

Starting in the plank position perform as many cross steps as you can as quickly as you can. Continue to failure or till the edge of the Rooboard touches the ground.

August 18, 2016

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