1/2 Ball Total Body Circuit: White Label Workout of the Week

It’s time to shake things up and get a little unsteady & unstable! This week we’re rocking it out with the 1/2 Ball (aka the BOSU Ball).

Challenge WithOUT Change

I LOVE sticking to the same basic few exercises when working with clients, rather than constantly finding new exercises to throw at them. I find that it helps them be SO MUCH more successful in their workouts as they start to build confidence in their movements.

When sticking to the same basic, tried & testing exercises, they build muscle mastery. They get really good at the movements and work towards perfect form. This is all good stuff – but! You can’t keep doing the same thing over and over again without plateaus and boredom.

So … How do you shake things up in your client’s routine without totally changing up the exercises you’re bringing them? HOW do you keep away the plateaus and boredom?

Here’s what I do …

Keep the same exercises, but find creative ways to add in new elements of challenge … for example, working on an unstable surface, like a 1/2 Ball!

With that in mind … let’s dive into this week’s white label workout .. a 1/2 Ball Total Body Circuit

Total Body Circuit: 1/2 Ball Workout (white label resource)

Check out the video to see this week’s workout in action …

Workout Instructions:

  • Equipment: 1/2 Ball (also known as a Bosu Ball)
  • Circuit: Perform 10 reps of each exercise, repeat the circuit 3 times.
  • Focus: Total body engagement, strength, and stability.

The Moves:

  1. Split Squats
    • Place one foot on the 1/2 Ball and the other on the ground.
    • Lower into a lunge position, ensuring your front knee does not extend past your toes.
    • Push back up to the starting position.
    • Complete 10 reps on each leg.
  2. Push Ups
    • Place your hands on the flat side of the 1/2 Ball.
    • Keep your body in a straight line from head to heels.
    • Lower your chest towards the ball and push back up.
    • Perform 10 reps.
  3. Lateral Squat Overs
    • Stand with both feet on top of the 1/2 Ball.
    • Step laterally off the ball with one foot.
    • Squat down, then step back over the ball to the starting position, and repeat to the other side.
    • Repeat for 10 reps on each side.
  4. Russian Twists
    • Sit on the 1/2 Ball with your feet either on or off the ground.
    • Lean back slightly, keeping your core engaged.
    • Rotate your torso from side to side.
    • Complete 10 reps on each side.
  5. Plank Leg Lifts
    • Get into a plank position with your forearms on either side of the 1/2 Ball. Play around with both.
    • Lift one leg towards the ceiling, keeping your core tight.
    • Lower your leg and repeat with the other leg.
    • Perform 10 reps on each leg.
  6. 1/2 Ball Burpees
    • Stand with the 1/2 Ball in your hands.
    • Squat down and place the ball on the ground.
    • Jump your feet back into a plank position, then jump them back towards your hands.
    • Stand up and press the ball overhead.
    • Modification: STEP insread of jumping through the moves.
    • Repeat for 10 reps.

Benefits of Using the 1/2 Ball in Workouts

The 1/2 Ball, or Bosu Ball, is an incredibly versatile piece of equipment that enhances any workout routine. Here are some benefits of incorporating the 1/2 Ball into your workouts:

  • Improved Balance and Stability: The unstable surface of the 1/2 Ball challenges your balance and engages your core muscles.
  • Increased Muscle Activation: Exercises performed on the 1/2 Ball require greater muscle engagement, leading to more effective workouts.
  • Versatility: The 1/2 Ball can be used for a variety of exercises targeting different muscle groups, making it a valuable addition to any fitness routine.
  • Injury Prevention: Training on the 1/2 Ball can help strengthen stabilizing muscles and improve proprioception, reducing the risk of injuries.

ReBrand & ReShare this Workout in Your Business

Our weekly free white label workouts are designed to help you provide top-notch fitness content to your clients, boosting your professional offering with minimal effort. Simply click the link below to access the editbale files, slap on your logo, and share!

Edit the 1/2 Ball Circuit workout in HORIZONTAL format >

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Stay tuned for more exciting workouts and fitness tips in our upcoming newsletters. And please always remember … I’m here for you every step of the way! Reach out ANYTIME if you have any questions, suggestions, comments, feedback … or just want to chat!

Keep pushing your limits and striving towards your fitness & business goals!

xoxo ~ Ro ~ Your Online Fitness Specialist