If one of your fitness goals is to start losing weight in a week, we’ve got some fitness firsts you’ll want to hear. We’ll start with a warning: This training will help you kick start its weightloss trip. No, you won’t reach your total dream body in just a week, but you Will You are well on your way to achieving the end goal you desire. With hard work and dedication on your side, following this regimen will help you see a noticeable difference. So grab your Bosu ball and let’s get started!
Eat a healthy diet, get cardiovascular exercise, and strength training it should be at the top of your mind, with a greater emphasis on strength training. This form of exercise helps you sculpt lean muscle, raise your metabolism and burn more calories. Sticking to most compound movements is the way to go, and you can use barbells, dumbbells, machines, and kettlebells to achieve your weight loss goal. However, one device that people love to use that can make a fun difference is the Bosu ball.
If you’ve never worked with a Bosu ball before, you’re in for a treat. It is an extremely popular unstable surface training tool that could be beneficial in increased core strength, stability and balance. The Bosu ball shouldn’t make up the majority of your training program, but sprinkling a few exercises into your workouts can be a really solid way to mix things up and challenge your body in different ways.
Ready to start losing weight in a week and start your journey? Here’s a routine you can use as a finisher after your workout or as a stand-alone circuit on a separate day. Aim for 3-4 sets of the following moves in a row and get ready to start your weight loss journey! And then take a look The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
Start losing weight in a week and start your fat loss journey with the Bosu Pushup. Start by grabbing the outside of the Bosu ball and get into a classic push-up position. Keeping your core tight and glutes contracted, lower yourself under control with your elbows slightly bent. Lower to where your chest is at least an inch above the ball, then push yourself up, flexing your pecs and triceps to finish. Complete 3 to 4 sets of 10 to 15 repetitions.
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For the next exercise, hold the Bosu ball in front of you while standing. Keeping your core tight, roll the ball up, then squat down by pushing your hips back and sitting on your heels. Lower until your hips are at least parallel to the ground, then come back up. Use the momentum of the squat to finish the movement by pressing the ball overhead. Bring it back to the starting position before doing another rep. Complete 3 to 4 sets of 10 repetitions.
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The Bosu Cross Body Mountain Climber will have you start in a push-up position with your hands on the Bosu ball. Keeping his back straight and core tight, he crosses one knee over your body. He flexes your oblique hard at the end, then alternates with the other leg. Complete 3-4 reps of 10 reps for each leg.
Begin this next exercise by walking two to three feet away from the Bosu ball. He performs a side lunge by stepping on top of the ball, firmly planting his heel on it, and then lowering his body under control. As he descends, he straightens his trailing leg. Get a solid inner thigh stretch at the bottom, then drive your heel back to the starting position before performing another rep. Complete 3-4 sets of 8 reps for each leg.
This last exercise will have you lying on the Bosu ball with your knees bent. With his hands behind his head, he extends his upper back to get a solid stretch in his abs, then press into a contraction, curling his abs hard at the end. He completes 3-4 sets of 15-20 reps.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. read more
