Recently I made the decision to increase the amount of ST (Strength Training) I'm doing in order to help me tone up and slim down. I'm 10lbs away from my "goal weight" but feel far from satisfied with the overall composition of my body. Right now I'm at about 27% body fat, which is a HUGE improvement from the 44% I started out at September of last year. Even though I'm surprised with how much my skin has shrunk back (I was terrified I'd be cursed with droopey hanging skin having 85lbs to lose), I've still got problem areas like my stomach, my triceps (or chicken wings), and my outer thighs. All of which my trainer said I should be able to tone and firm up no problem. I'd like to reduce my BF% down to 20-22% over time - hopefully my new program is the ticket combined with sticking with in my spark ranges and eating cleaner.
Right now my exercise program consists of: 4 ST Sessions and 4 Cardio Sessions...
Monday Night = 24 Hour Fitness Lift Class (1 hour full body strength training)
Tuesday Night = Independent ST and 24 Hour Fitness Turbo Kick Boxing Cardio Class
Wednesday Night = Independent ST and 24 Hour Fitness Zumba Cardio Class
Thursday Night = Independent ST and 24 Hour Fitness Turbo Kick Boxing Cardio Class
Friday = OFF
Saturday = Hiking - Training for Grand Canyon Hike October 23rd!
Sunday = OFF
When I do a full body ST session I have a general routine I tend to stick to using a 25-30lb barbell and 5-8lb dumbbells doing various lifting exercises. Last night I implemented the BOSU BALL into my routine.
This little guy is A-M-A-Z-I-N-G!! Generally during a ST session I burn about 350-400 cals in an hour. But using this device amped up my calorie burning to almost 600 in 45 minutes! I think I'm in love! Normally ST is challenging (that's how we build muscle by challenging them), but this contraption offers a whole new level of difficulty and intensity. Its amazing how standing on a rubber ball can completely change your work out.
Examples of exercises I did on BOSU BALL:
Simultaneous Squats & Bicep Curls standing on ball
Simultaneous Lunges & Shoulder Presses one foot on ball
Crunches - traditional, modified bicycle, side crunches, planks.
Push Ups, legs on ground hands on ball, or feet on ball hands on ground.
Static Squat & simultaneous Arm Raises
Balance on one leg & Tricep Kick Backs
Bent over rows
The variations are endless, I look forward to discovering more exercising with the bosu ball. I also intend on taking some progress pics so I can watch the changes my body is or isn't making. If you see a bosu ball at your gym, don't be afraid, - give it a whirl see if its the missing piece to your routine.