BOSU Workout Routine Made Easy!
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2 BOSU Workout Routine Made Easy! Your simple guide to a more athletic body, with only the BOSU ball Introduction: Thank you for purchasing this Kindle Book, you are one step closer to a newly improved you! This book will reveal to you the secrets of why the BOSU Ball has reached worldwide success and how it can help you become a healthier person. The book also demonstrates a simple BOSU workout routine that exercises your entire body. Using just thirty minutes a day, this routine will allow you to maintain a solid posture, develop stronger balance, and enjoy higher levels of flexibility and strength. Touching on some history about the BOSU: It was originally called the BOSU Balanced Trainer, but most people have preferred to call it the BOSU, or the BOSU ball, which is an acronym for BOth Sides Up. It was invented in 1999 by David Weck, a devoted fitness trainer who wanted to enhance the performance of sports equipment. He discovered that the stability ball was often times too difficult for elderly users or rehabilitating athletes. Many of the exercises proved too strenuous and the users often risked injury. The invention of the BOSU, having half of the ball attached to a rigid plastic platform, allowed users to work with an unstable surface while the entire device remains stable. Depending on the exercise, the user can position the ball on either the flat surface or round side to perform exercises of different nature. The BOSU trainer is an extremely versatile piece of equipment. It can be used as a stretching aid for rehabilitating purposes, a balance training tool, or even for strength and aerobic exercises. Because of its varied uses, people with different needs have taken full advantage of this piece of fitness equipment. From professional hockey players and extreme sport athletes, to the people at the local gym, the BOSU trainer can enhance your workout in one way or another. The BOSU Workout Routine: This BOSU workout routine is a simple yet challenging way to incorporate fitness into your daily life. These exercises have shown exemplary results in numerous high performance gyms throughout the United States and Canada. Following this routine gives people a full body workout in thirty minutes. The main focus of this BOSU routine is to concentrate on enhancing your core muscle strength, and eventually, expand to your extremities. Professional athletes often times do a similar version of this routine to warm up their bodies. Some of the exercises in this book appear to be very simple. However, the BOSU aspect will make these exercises more challenging by forcing the user to counter the instability of the equipment, thus enhancing one s workout. The routine demonstrated in the following pages include the following instructions: 1. The workout exercise 2. Identifying the muscles being worked on
3 3. Instructions on proper technique 4. The repetitions (reps) needed to be done 5. Rest time in between reps 6. Rest time at the end of a set
4 Exercise 1: Jumping Squats Muscles being worked: Gluteus Maximum (Glutes), Quadriceps (Quads), Hamstrings, Core muscles, and Lower Back Instructions: With the dome (round part) of the BOSU ball facing up, stand on top with both legs at shoulder width apart. Lower your body into a full squat position. Squat down until your upper thighs are parallel to the ground. Keep your head up and arch your back slightly. In this position, jump upwards about five inches off the BOSU and land back down in full squat position. Keep arms up in front of you and tense your core muscles for proper balance. Recommended sets & repetitions:3 sets of reps (increase reps or sets for higher difficulty) Recommended rest time between sets:10 seconds Recommended rest time at the end of a set: 30 seconds
5 Exercise 2: Forearm Plank Muscles being worked: Core muscles, Deltoids (Shoulders), Gluteus Maximum (Glutes) Instructions: With the dome of the BOSU ball facing up, Rest forearms on top of the dome into a plank position. Keep your elbows at a ninety degree angle and keep your legs shoulder width apart. Remember to keep your back straight. Tense your core muscles and squeeze your glutes together. For increased difficulty, you can lift up one foot so you are balanced on only three balance points. Your body may try to counter-balance by tilting or shifting. Fight the urge to do so by tightening your core muscles and body further while focusing on keeping your belly pointed towards the ground. Recommended sets & repetitions: 3 sets of 45 seconds Recommended rest time between sets: 10 seconds Recommended rest time at the end of a set: 30 seconds
6 Exercise 3: Side Plank Muscles being worked: Obliques, Core muscles, Deltoids (Shoulders), Biceps Instructions: With the dome of the BOSU ball facing up, choose either left or right forearm and rest on the BOSU. Stack your legs one on top of another and push your body off the ground. Keep your arm at a forty five degree angle and raise the other arm in the air. Squeeze your core muscles to maintain a straight posture from your head to your feet. You should feel a lot of tension just below your armpit. Recommended sets & repetitions:4 sets of 45 seconds (2 sets per side) Recommended rest time between sets: 10 seconds Recommended rest time at the end of a set: 30 seconds
7 Exercise 4: Squat Press & Lift Muscles being worked: Gluteus Maximum (Glutes), Quadriceps (Quads), Lower Back, Core muscles, Deltoids (Shoulders), Biceps Instructions: With the dome of the BOSU ball facing down, hold onto the handles on the side of the plastic platform. Stand close to the BOSU with legs shoulder width apart. Squat down and lift the BOSU to chest height. Once there, push BOSU forwards with arms extended. Bring BOSU back towards you and lift above head. End by squatting back down and gently placing the BOSU back on the ground. This can be a challenging exercise. If it is too much, then remove the chest press part. Simply squat and lift BOSU directly overhead. Recommended sets & repetitions: 3 sets of 15 reps (increase reps or sets for higher difficulty) Recommended rest time between sets:20 seconds Recommended rest time at the end of a set:40 seconds
8 Exercise 5: V-Sit Muscles being worked: Core Muscles Instructions: With the dome of the BOSU ball facing up, sit on the BOSU. Lift your legs up and bend them slightly. Keep your back straight and create a V shape with your upper body and legs. Put your arms in front of you and keep them level for balance. Tighten your core muscles and hold. Recommended sets & repetitions:3 sets of 45 seconds (increase reps or sets for higher difficulty) Recommended rest time between sets:10 seconds Recommended rest time at the end of a set:30 seconds
9 Exercise 6: Back Extensions Muscles being worked: Gluteus Maximum (Glutes), Lower Back Instructions: With the dome of the BOSU ball facing up, lie belly down on top of the BOSU. Have your hands behind your head and curl your body around the BOSU with your feet together. Contract your lower back muscles and Glutes to lift your head and feet off and parallel to the ground. Recommended sets & repetitions: 3 sets of 20 reps (increase reps or sets for higher difficulty) Recommended rest time between sets:10 seconds Recommended rest time at the end of a set:30 seconds
10 Exercise 7: BOSU Push ups Muscles being worked: Core muscles, Pectorals (Chest), Arms, Deltoids (Shoulders), Triceps Instructions: With the dome of the BOSU ball facing down, grip the sides of the plastic platform or place your hands on the edge. Keeping your core muscles tight, torso and legs in a straight line, perform a standard push up. Slowly lower your upper body until your chest is about one inch from the BOSU. Hold the position for one count and then push back up to starting position. The BOSU will wobble beneath your arms. Focus on having equal weight on both your arms and tensing up your core muscles further. Recommended sets & repetitions: 3 sets of reps (increase reps or sets for higher difficulty) Recommended rest time between sets:20 seconds Recommended rest time at the end of a set:40 seconds
11 Exercise 8: Power Lunges Muscles being worked: Gluteus Maximum (Glutes), Quadriceps (Quads), Hamstrings, Core muscles, Cardio Instructions: With the dome of the BOSU ball facing up, Place one foot in the center of the BOSU. Bend at ninety degrees with your knee on the BOSU, while the back foot is on its toes and the knee is bent at 90 degrees as well. This is the starting lunge position. Press up with both your legs, jump up and switch legs in the air, and land with the opposite foot on the BOSU. Do this exercise at a quick pace As you land, you will experience some severe instability. Counter this by holding your arms out for balance and brace your core muscles. Recommended sets & repetitions:4 sets of 30 reps (increase reps, sets, or speed for higher difficulty) Recommended rest time between sets: 20 seconds Recommended rest time at the end of a set: Routine is complete
12 Conclusion: The BOSU trainer is a fitness equipment of great versatility. This one tool enables anyone to complete a full fitness routine at home in less than thirty minutes. With a daily commitment to this routine, you will feel a higher sense of balance, strength, and flexibility in no time! Before you know it, you will see clear results to your fitness level. The reason why I am so passionate about sharing this BOSU routine with you is because it has really changed my fitness levels. As an athletic person myself, I can do this simple routine while watching TV, and it has considerably enhanced my athleticism and energy. I really encourage you do your best in following this BOSU trainer routine, and then customize it to your own needs and wants to get greater results. In conclusion, I want to thank you for taking the time to read this Kindle book. I really hope you received valuable information and new insights. My goal is to have as many people as possible to be inspired into using this amazing piece of exercise equipment. Thank you, and may you meet you fitness goals - Ben Cheung
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