Welcome to the 5-Week BOSU Ball Workout Fat Blaster Series

BOSU® balls are an amazing tool for increasing the level of difficulty, by adding stabilization work, during your full body fitness routine. The most important step before progressing in any workout program is mastering stabilization and core strength. From there, you can move into strength training and muscle-building, also known as hypertrophy.

The BOSU Ball Workout Fat Blaster Series begins with workouts that are safe for beginners, but are also challenging and beneficial for intermediate and advanced fitness enthusiasts. We will release a new series each week and the workouts will increase in difficulty and intensity. The best part is all of these workouts can be performed at home with the purchase of a BOSU® ball; otherwise, they are readily found in your local gym.

Buy yours here: BOSU Ball

What to expect each week:

 Week 1: Full Body Blast

The Full Body Blast BOSU ball workout will exercise each part of your body with an emphasis on burning and strengthening your core. Each exercise is safe for beginners, but will also benefit anyone at any fitness level. Toe taps and step ups will keep your heart rate elevated which will assist you in burning off excess body fat.

Week 2: Total Body Killer

The Total Body Killer is an intermediate circuit style BOSU ball workout that emphasizes core strength and upper body strength. You will feel your arms burning and your tummy tightening up. Give it your all on exercises like mountain climbers to increase your heart rate steadily and start burning excess body fat.

Week 3: Burn the Booty

With Burn the Booty BOSU ball workout, you will feel your glutes, hamstrings, quadriceps, and calves firing up! This workout also improves your small stabilizer muscles within your feet and legs; and of course your core is always getting a workout with the BOSU ball. This circuit routine is more advanced than weeks 1 and 2, so be sure to master the first two weeks before trying this fat scorching routine.  

Week 4: Legs on Fire

Week 4 focuses on toning and strengthening your legs and glutes, while increasing your heart rate, for a full body fat blaster workout. Your legs and glutes contain some of the largest muscles in the body and thus burn the most calories per exercise. This routine is fairly advanced and requires a lot of core strength as well. You will sure be melting after this workout! 

Week 5: Advanced Upper Body Burn

The Upper Body Burn workout emphasizes the core, arms, chest, and shoulders. Having a toned upper body allows you to wear any style shirt and feel confident in doing so. Get ready to feel your upper body burning, and fat melting away!

 

Week 1- Full Body Blast: Circuit Style

Perform each exercise for 30 seconds with 10 second rest in between each exercise.

Rest 2-3 minutes in between sets.

Repeat 2-3 times.

It is recommended that you perform this routine 2-3 times/week.

BOSU Crunch

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Lie on the bubble side of the BOSU ball with the middle of your back resting on top of the ball. Interlock your fingers behind your head to support your neck.

Push your feet into the ground for stabilization and crunch forward. Think of your chest lifting up towards the ceiling, and keep your elbows away from your ears. Perform these slow and controlled.

 Alternating Toe Taps

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With the bubble side facing up, alternate toe taps and move around the ball in a circle for 30 seconds. Maintain a tall posture and engage your core. This exercise will get your heart rate firing up.
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Alternating Step Up

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With the bubble side facing up, place one foot in the middle of the ball and step up bringing your other leg to a 90 degree angle and balance for 1 second. Alternate legs each time. Keep your core engaged, chest tall and focus on your balance.  

 Plank

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With the bubble side facing up, place forearms on top of the ball and extend your legs out behind you. Pull your core in and maintain a flat back. To modify the exercise, place your feet further apart creating a wider base for support; this will make the exercise less challenging but still effective.  

 Back Extension

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With the bubble side facing up, lay your torso on top of the ball with your chest and head hanging slightly off. Start in a relaxed position lying on the ball.

To begin, squeeze your glutes and lower back to lift your upper body up and slightly off of the ball. Hold for 2 counts and lower down. Keep your arms crossed across your chest the entire time.

Each week we will be releasing another BOSU Ball fat burning workout right here!

Up next is week 2.  It will continue to strengthen your core and tone your arms. Be sure to master week 1’s Full Body Blast (above) before moving on to week 2’s Total Body Killer.

Now that your booty, arms, and core are on fire from weeks 1-3, you are ready to move on to week 4! In week 4 we will be releasing the Legs on Fire BOSU workout to really scorch extra body fat.

 

Week 2 – Total Body Killer : Circuit Style

Perform each exercise for 30 seconds with 10 sec rest in between each exercise.

Rest 2-3 minutes in between sets.

Repeat 3x.

It is recommended that you perform this routine 2-3x per week.

Push-Up

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With the hard side of the BOSU facing upwards, grip the sides of the ball with both hands and begin in a high plank position. Engage your core and glutes while maintaining a flat back. To begin, lower your chest towards the ball with your elbows facing outwards. Use your breath and inhale as you lower down and exhale to push back up to starting position.

Mountain Climber

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With the hard side facing upwards, grip the sides of the BOSU and begin in a high plank position. Start by bringing one knee close to your chest.

Continue by alternating legs as quickly as you can until you are slowly running in place. It is important to keep your butt down and in line with your back. Keep your core in tight and continue to breathe in and out throughout the exercise.

Get your meal plan and grocery list to go with your new workout routine. 

High to Low Plank

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Begin with the bubble side of the BOSU facing upwards. Start in a high plank position with both hands placed on top of the ball. Slowly lower down to a forearm plank and hold for one count.

Push off one arm at a time to return to high plank position and repeat. It is important to alternate the arms that you push off of (15 seconds pushing off with the right arm first, 15 seconds pushing off with the left arm first).

Russian Twist

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Sit on top of the BOSU with the bubble side facing up. Use a ball, kettle bell, weight, or anything that will add load to perform a Russian Twist.

Begin by lifting your legs off of the ground, engage your core, and twist your core to bring the object you are holding from side to side. To modify this exercise, you may need to sit lower on the ball and place your feet on the ground for added stabilization.

Knee Tuck to Hip Extension

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With the hard side of the BOSU facing upwards, start in a high plank position. Begin by bringing one knee into your chest and then extending your hip and leg behind you activating your glute. Complete a few reps on one side before switching legs. It is important to breathe throughout the exercise, engage your core at all times and maintain a flat back.

Thats it for week 2! How did you feel?

Stay tuned for week 3’s intermediate BOSU ball Burn the Booty workout! You will work your legs and most importantly your BOOTY.

Once you’ve mastered week 1 and week 2 you can move on to week 3 to continue progressing and improving your overall strength and fat burning ability!

 

WEEK 3: Burn the Booty

Perform each exercise for 30 seconds with 10 sec rest in between.

Rest 2-3 minutes in between sets.

Repeat 3x.

It is recommended that you perform this routine 2-3x per week.

Glute Hip Bridge Two Feet (Soft Side or Hard Side)

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This exercise can be performed with either side facing up. You may choose which one may be more appropriate for you. Begin by lying on your back with your arms by your sides and palms face down.

Start by squeezing your glutes and core to lift your hips up towards the ceiling. Drive through your heels to really activate your glutes and hamstrings. Breathe out as you squeeze to lift, and inhale as you lower down.

Bulgarian Split Squat

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With the bubble side facing upwards, begin in a split stance with one foot resting on the middle of the BOSU. With your hands on your hips for support, squat down into a lunge with your weight evenly distributed between your legs. Keep your front knee at a 90 degree angle with the floor and in line with your ankle. It is helpful to push down into the front heel as you squat and maintain the weight in the heel as you push to rise up. Do not lock your knee out at the top. Perform 30 seconds on each side.

Lateral Squat Jumps “Up and Over”

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With the bubble side of the BOSU facing up, stand on one side of the BOSU and begin in a slight squat with one foot resting on the middle of the ball. To start, push into the ball with the resting foot to jump up and over the ball and land in a squatting position to absorb the shock, and land with the other foot in the middle of the ball. Continue to jump back and forth maintaining a good squatting position between jumps.

Step up to Reverse Lunge (Soft Side Is Beginner, Hard Side Is Advanced)

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Depending on fitness level, choose the soft side or the hard side of the BOSU. Begin by stepping up to balance with your right foot on the middle of the ball and your left leg lifted up to a 90 degree angle. Step down with your left leg (lifted leg) and bring your right leg back behind the left into a reverse lunge.

Remember to distribute your weight down the middle, keep your front knee in line with your second toe, and keep your knee directly over your ankle. Step up with your right foot again to continue. Complete 30 seconds on one side before alternating your starting leg.

Bird Dog

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With the bubble side facing up, kneel on the middle of the ball and place your hands on the ground in front of the ball. To begin, lift one leg up extending the hip and squeezing the glute, while reaching out in front of you with the opposite arm.

Be sure to engage your core in order to maintain a flat back and keep your leg and arm in line with your torso. Keep your hips squared towards the ground. Complete 30 seconds on each side.

Week 4 – Legs on Fire

Perform each exercise for 30 seconds with little to no rest in between each exercise.

Rest 2-3 minutes in between sets.

Repeat 3-4x.

It is recommended that you perform this routine 2-3x per week.

BOSU Squat

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With the hard side facing up, step onto the BOSU by a wall or pole for balance support and get into a standing position with feet shoulder width apart. Slowly lower down into a squatting position pushing your hips back, keeping your weight in your heels, and maintaining good posture with your core engaged.

You may put your arms out in front of you or hold on to something for added balance support. In order to keep your balance on the ball, do not lock your knees out when you push to stand up.

Front Lunge

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Stand in front of the BOSU with the bubble side facing up. You may hold dumbbells at your sides or place your hands on your hips. Step forward and place your foot in the middle of the BOSU and drop down into a lunge position. Push off of the ball with your front foot to return to standing position.

Be sure to engage your core the entire time to maintain good posture and balance. Do not let your knee go past your ankle. You may alternate legs for 30 seconds, or for more advanced you can perform 30 seconds on each leg.

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Single Leg Glute Bridge

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Lay on your back with your arms resting at your sides and your palms facing the floor. Place one foot on the bubble side of the BOSU and the other leg straight up in the air. Squeeze your glutes and core as you push your heel into the BOSU to rise up.

Think about pushing your straight leg foot up towards the ceiling. Keep your core in and hips aligned. Slowly lower down to starting position, and repeat 30 seconds on one leg before switching.

Squat Jumps

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Start in a small squat with your feet straddling the bubble side of the BOSU. Begin by squatting deeper to gain momentum to jump up onto the ball bringing your feet together.

Continue by jumping back out to starting position and landing in a squat.

Sumo Squat

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With the bubble side of the BOSU facing upwards, get into a wide stance on the side of the ball with one foot elevated on the ball and your feet slightly turned out.

Begin by lowering down into a deep and wide squat, keeping your weight in your heels and your knees in line with your toes. Squeeze your glutes and inner thighs to return to starting position. Perform 30 seconds on each side.

Now that your fat is melting away you are one step closer to achieving your fat loss goals. If you missed last week’s Burn the Booty workout, be sure to check it out before progressing to Legs on Fire.

Week 5 – Advanced Upper Body Burn-Circuit Style

Perform each exercise for 30 seconds with little to no rest in between each exercise.

Rest 2-3 minutes in between sets.

Repeat 3-4x. It is recommended that you perform this routine 2-3x per week. It is recommended that you perform this routine 2-3x per week.  

Burpee

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With the hard side facing upwards, grasp the sides of the BOSU and begin in a squat behind the ball. Jump your feet back behind you into a high plank position. Do not let your back arch or your hips drop as you jump back. Keep your core in and back flat. Continue by jumping your legs back into starting position to stand up and lift the BOSU up over your head and jump straight up. Repeat each position for 30 seconds.

Split Push Up

(15 seconds each side)

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With the bubble side facing up, begin in a high plank position with one arm pushing into the center of the ball. Lower your chest down into a push-up position and be sure to keep your elbows in line with your shoulders. Keep your core extremely tight and your back flat. Complete 15 seconds on each side.

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Side Plank

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With the bubble side facing up, get into a side plank position with your forearm resting on the middle of the ball, legs stacked on top of each other,  and your hips elevated off of the floor. To modify the exercise, you may place one foot in front of the other for added support. Keep your hips in line with your torso for 30 seconds. Repeat on the other side.

Rear Delt Fly

(15 seconds each side)

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This exercise is very advanced, and I recommend performing only a few reps on each side. Grab a 5 lb dumbbell and place in one hand while placing your other hand on the middle of the BOSU ball and start in a high plank position.

While maintaining a high plank position and your feet in a wide stance for added support, elevate the arm with the dumbbell out to your side and up to shoulder height by contracting your rear deltoid (shoulder muscle). Squeeze your deltoid before lowering your arm to starting position.

V-Ups

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Sit on the middle of the BOSU with the bubble side facing up. Place your hands on the ground behind you with your palms facing your body. Begin with your legs together straight out in front of you, and your arms slightly bent in a tricep dip.

Start by contracting your lower abs to lift your legs and arms up creating a V shape with your body. Slowly lower down to starting position keeping your legs elevated off of the ground.

Conclusion

You have reached the end of the BOSU Ball Fat Blaster Series. We hope you feel accomplished, toned, and confident! This series progresses quickly and offers advanced exercises so you continue to improve your strength and keep your body guessing.

Make sure you save weeks 1-5 for future use. If you missed any of the weeks check them out below and be sure to master each week before progressing to the next.

Make sure you bookmark this article and return for future workouts.

If you missed any of the weeks check them out above and be sure to master each week before progressing to the next.