Total Gym/BOSU Ball Workout


Want to maximize your calorie burn and take your strength training to the next level? Today we are going to accomplish this by adding a BOSU Ball to your Total Gym Workout.


Benefits of BOSU® Ball Training


The BOSU ball is a functional tool that trains movement. It helps improve coordination, stability and balance within every component of fitness. Why is functional training important? Because it allows you to perform everyday functions with ease of movement and trains you to move quickly and efficiently with little to no wasted movement. Every exercise performed on the BOSU, whether sitting, standing or lying on the ball challenges your core muscles to work smart. I personally love that both Total Gym and the BOSU are amazing core training tools and work very well together.


Burn More Calories


Doing an exercise on the BOSU versus a stable surface increases the intensity of the workout because you’re adding instability. This is a big plus for maximizing your hard work and keeping your body strong and agile. Of course we work hard because we want to look great, but having a strong, healthy body in the long run is a pretty nice perk too.


The amount of calories you burn largely depends on your level of fitness and the intensity you put into the workout. Based on post-workout heartrate monitor data, women can burn up to 700 calories and men 1000 calories performing the full-body workout below.

Some days are harder than others. We’ve all had those days when it takes a bit more to get the engine going. Maybe you didn’t sleep well the night before, you’re having a busy day and didn’t have time to eat lunch or you’re stressed. I’m just saying listen to your body and work smart – take care of your body and it will take care of you. Do the work and results will follow.


Let’s Talk Safety


Make sure your BOSU is inflated to the correct level. A flat BOSU can be hard on your ankles while an over-inflated ball makes it more challenging to balance.

Cross training shoes are best because they provide heel to toe and lateral support. You can work out in runners, but be mindful not to let your ankles roll out to the sides. The correct shoe can also help to minimize foot fatigue.

Keep your knees slightly bent while standing on the ball. Locking at the knee joints may cause injury to your back if you lose your balance.

Wipe surface sweat from the BOSU. It is slippery when wet.

Keep your eyes on the prize and more importantly keep your eyes open. Keeping your eyes fixed on an object can help you stay balanced. Closing your eyes on the BOSU is awesome too, but that’s a workout for another time.

Now go grab your workout gear, a towel and some water and let’s work get to work.


Total Gym + BOSU Ball Full Body Workout


Dejinira Lee

Dejinira Lee has been an ACE certified personal trainer, group fitness instructor and nutrition specialist since 1997. She received her education from UCLA’s specialized Fitness & Nutrition program and Tuft’s University for Total Nutrition. Dejinira is also a Total Gym GRAVITY Trainer, BOSU Master Trainer Levels I and II, and an ACE trained Clinical Exercise Specialist. She currently works with golfers, instructors and regular clients of all fitness levels, in both a Virtual and Studio setting, focusing on improving strength, range of motion, balance and agility. “I love meeting the different needs of my clients! It keeps my mind active and inspires me to keep learning. There’s no better feeling than hearing my clients say “I can’t believe I did that!”

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