Nikki Metzger is Women's Health's Next Fitness Star winner and the creator of the heart-pumping, cal-torching fitness method you'll find in her Ignite routine.
I'm obsessed with training with the BOSU ball during my workouts for a number of reasons. BOSUs not only tests your balance because you're working with an unstable surface; they also challenge your entire body with integrated, multi-joint movements—requiring different muscle groups to work together as you exercise to improve your full-body fitness.
Plus, there are so many exercises you can make even more challenging just by adding a BOSU ball to your fitness routine. (Need proof? Just try planking on this tricky beast the next time you're at the gym working on your fitness.) Break a sweat with some of my favorite BOSU ball training exercises in the workout below.
The Workout: Perform each exercise for 60 seconds, resting for 10 seconds in between. Rest for one minute. Then perform each exercise for 40 seconds, resting for 10 seconds in between. Rest for one minute. For your final circuit, perform each move for 20 seconds, resting for 10 seconds in between.
1. Bosu Step-back Lunge
Start with your left foot on the center of the BOSU and step your right leg back into a lunge (A). Power through your left heel to bring your right leg up towards your chest, forming a 90-degree angle (B). Perform three reps on the left, then switch legs and perform three reps on the right. Alternate until time is up.
2. Bosu Plank Walk
Start in a standard plank position with your feet on the BOSU. Your shoulders, elbows, and wrists should form a straight line (A). Keep your hips square while lowering to a forearm plank (B). Lift back to standard plank and repeat.
3. Bosu Up & Overs
Start in a squat position with your right foot on the ground to the right of the BOSU, left foot on the BOSU (A). Explode into a jump (B). Land gently in a squat on the other side, with your left foot to the left of the BOSU, right foot on top of the BOSU (C). Repeat.
4. Bosu Seated Twist & Press
Sit on the floor with your knees bent to 90 degrees, feet flexed, heels touching the ground. Roll your shoulders back, sticking out your chest to maintain a flat back. Use both arms to lift the BOSU above your head then twist to the right, tapping the BOSU to the floor while looking over your right shoulder (A). Press up again and twist to the other side (B). Repeat.
5. Bosu Pistol Squats
Flip your BOSU upside-down and balance on top with your left foot planted in the center, right foot lifted slightly in front of your body (A). Keeping the weight in your heels, hinge at the hips to sit back into a deep squat. Extend your right leg straight in front of your body as you squat, reaching for your toes with both hands (B). Perform three reps, then swithc legs. Alternate until the time is up.
6. Bosu Plank Hop
Flip your BOSU upside-down and start in a plank position with hands gripping either side of the BOSU. Your shoulders, elbows, and wrists should form a straight line. (A). Jump both feet up to the left side of the BOSU, then back to plank (B). Repeat on opposite side.
