BOSU-Ball Met-Boost Circuit

Boost your metabolism and melt those calories while adding strength and improving your balance and endurance.

Jerry Kindela, MA, DHS | February 02, 2017

This brief circuit-based workout will boost your metabolism and melt those calories while adding strength and improving your balance and endurance. Do each exercise without resting between movements. Rest 30 to 45 seconds between circuits. Shoot for five complete circuits. When your fitness level improves, add two to three circuits.

BOSU-BALL MOUNTAIN CLIMBER

(20 TO 30 SECONDS)

Invert a BOSU ball, grasp the sides, get into push-up/plank position and quickly alternate, bringing each knee up to your chest as if running.

BOSU-BALL LUNGE

(10 LUNGES PER SIDE)

Position a BOSU ball flat side down, and stand 2 to 21⁄2 feet away, with your hands on your waist. Step forward onto the BOSU with your right foot, lowering your torso. Push o with your front foot to the upright position, and repeat with the other foot.

BOSU-BALL PUSH-UP TO OVERHEAD PRESS


(EIGHT TO 10 REPS)

Invert the BOSU ball. Grab the sides and get into plank position and lower into a push-up. Hold the BOSU as you stand up, pressing it overheard, and then return to the plank position.

About the Author

Jerry Kindela, MA, DHS