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Guest Post: Get Slim Without the Gym

Friend Your Body Founder and Owner Melissa Koerner, author of the "Get Fit On the Go" feature, is transforming lives with her positive message. She's pictured here at our recent Greenerpalooza event at the Meadowbrook U.S. Cellular Pavilion.

It’s time for another guest post by our Health & Wellness contributor, Melissa Koerner of Friend Your Body. Friend Your Body is a social enterprise out of Merrimack, NH that educates, inspires, and empowers people to take charge of their lives by transforming their health. Here, she demonstrates a get-fit routine you can do in the comfort of your own home…

No need to get a membership at the gym to fulfill your goal to get fit!  With this workout all you need is a BOSU ball and some dumbbells.  And if you don’t have a BOSU, don’t worry about it—you can do all of these exercises without one—but I highly recommend that you get one because there are so many different exercises that you can do with it to improve your strength, core and balance.

I want to warn you: this is a very challenging workout routine!  If you don’t have strong stability on a BOSU, it’s best that you start just by performing these exercises on the floor and gradually increase the level of difficulty by incorporating the BOSU.  Always listen to your body to determine which exercises and the level of intensity that are right for you.

Perform these exercises in a circuit (back to back) with 60-90 seconds of rest in between.  Build up to 3-4 circuits total.

 

Here are the variables for each exercise:

Elevated BOSU Squat with Dumbbell Press:  12-15 reps

Elevated BOSU Lunge with Dumbbell Bicep Curls: 12-15 reps

BOSU Mountain Climber: 30 seconds

Bent Over Dumbbell Triceps Extension: 12-15 reps

BOSU Shuffle: 30 seconds

BOSU Plank: As long as you can hold it with perfect form

Please share this no-gym workout routine with your friends and family by clicking the “Like” button on this post!

To getting slim without the gym,

Melissa  Koerner

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