Bellevue Club personal trainer Juliana Di Loreto shares her favorite circuit for overall toning and weight management. her tool of choice is the bosu ball, and she breaks down how it can improve balance, flexibility and strength. She recommends three rounds of 15 for each exercise.
Using an appropriate weight for you, rest a barbell on your shoulders. Stand on the BOSU ball with your feet shoulder-width apart while maintaining a good spinal position (chest up and head looking forward). Lower into a squat, keeping the knees aligned with your feet and hips. Squat as deeply as your flexibility allows, but don’t let your knees cave or your thoracic spine flex. Return to standing position.
Stand on the BOSU with your feet hip-width apart. Hold a barbell with an overhand grip. Draw the bar up toward your collarbones by bending your elbows. Lower the bar to starting position.
Barbell Bicep Curl
Stand on the BOSU with the barbell at a shoulder-width grip. The palms of your hands should face forward, and the elbows close to the torso. The goal is to only allow your forearms to move while keeping the elbows stationary. Curl the weights forward and up. Return to starting position.
Rest a barbell on your shoulders. Start with the BOSU dome side up on the floor. Stand with both feet in the middle of the dome. Keep your toes facing forward. With the right foot, step off the BOSU and lower into a side lunge. Keep your weight in the heels to prevent the knees from moving past the toes. Return to a standing position, and repeat on the left side.
Dumbbell Dead Lift
Stand on the BOSU with a barbell in front of you. Keep the knees stationary as you lower the barbell toward the feet by bending at the waist. Keep moving forward and down, as if you were going to pick up something from the floor, until you feel a stretch in the hamstrings. Keep your weight in the heels, and return to a standing position.