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exercise

SC
SCULPT, ULPT, 2.  With eyes forward, place one foot in With eyes forward, place one foot in
BOSU POWER LUNGE

front onto the center of the BOSU
front onto the center of the BOSU..
BALANCE & BURN
BALANCEE
BALANC  With feet shoulder width apart, the With feet shoulder width apart, the
front foot should be forward enough
that the knee does not extend over
the ankle as you lunge downward.
 Bend the front leg and bring the
WITH BOSU hips towards the ground. Do not
WITH BOSU
lean forward.
 Your back leg on the floor should
bend slightly until the knee almost
touches the floor.
By:  As you bend your front knee, your
By: Tami Charbonnet | Model: Amber Berry | Photographer: Richard Vallon Tami Charbonnet
T he BOSU® Pro Balance Trainer is a rather peculiar looking tool, Trainer is a rather peculiar looking tool, should form a right angle.
thigh and lower leg of the back leg
he BOSU® Pro Balance
but its seemingly odd design delivers fantastic results, using only
 If this is too difficult, bend the knees
your body weight and the ability to fight the natural force of gravity.
slightly until you are strong enough to
Many trainers use it to create full-body workouts that:
 Do not let the front knee extend
T1 are safe and gentle, yet challenging
2 carve the core and strengthen the lower body go deeper into the lunge.
over your ankle and foot and be sure
3 help tone and sculpt every major muscle group to keep your back and neck straight.
 Before you exhale, pause briefly.
Forcing you to tap into the deep muscle of the core, the BOSU is similar to  Slowly lift the body by straightening
a stability ball, but designed with a flat bottom. The inflated “bubble” side of the the front leg.
BOSU allows you to sit, stand, lie, kneel, or even jump. With the platform side up,  Complete a full set with one leg and
you can do push-ups, planks or stand on it for an advanced balance workout. switch legs when the set is completed.
Any exercise done on the ground can also be performed on the BOSU. y exercise done on the ground can also be performed on the BOSU. You can also add a weight in each
An
The BOSU is challenging and fun for every level of fitness. These beginner BOSU or every level of fitness. These beginner BOSU
The BOSU is challenging and fun f hand for an added resistance.
ex
exercises will allow you to reap the benefits from this brilliantly designed tool.ercises will allow you to reap the benefits from this brilliantly designed tool.

1.
1.
BOSU
BOSU
BOSU SQUAT:SQUAT:
 Stand on the side of the BOSU. Stand on the side of the BOSU.

 Step the left foot on top toward Step the left foot on top toward

the center of the “bubble.”“bubble.”
the center of the
 If your balance is compromised, If your balance is compromised, 2

be sure to stand next to a wall for or
be sure to stand next to a wall f
stability. Reach the arms out straight . Reach the arms out straight
stability
at shoulder height and par
at shoulder height and parallel to allel to
1 1 the floor
the floor. .
 With toes pointed forward, gently With toes pointed forward, gently

bend the knees and drop the back
bend the knees and drop the back-
side into a squat.
side into a squat.
 Brace the core tightly as you squat Brace the core tightly as you squat

and then release to standing.
and then release to standing.
 Try to complete 3 sets of 15 slow Try to complete 3 sets of 15 slow

and steady repetitions.
and steady repetitions.
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