Fitness Friday :: Week Twelve

Welcome to Fitness Friday!  In this series I share some of my favorite exercises that I’ve found to be truly effective and worth every precious gym minute.

If you missed a week, here are the links:
Week One – Quads
Week Two – Core
Week Three – Triceps
Week Four – Shoulders
Week Five – Core, Back, Glutes
Week Six – Inner Thigh
Week Seven – Glutes and Hamstrings
Week Eight – Core
Week Nine – Calf Stretch (Deleted due to technical difficulty)
Week Ten – Core Exercise Using a Stability Ball
Week Eleven –  Core – Stability Ball Pike

This week’s exercise was featured this past winter in Shape Magazine in an article about Kelly Osborne’s weight loss and fitness plan.  I tried it for myself, liked it, and have been doing it on and off ever since.  I like that it works my chest and core at the same time.

To perform this exercise you’ll need a Bosu Ball and a weighted bar.  The weight of the bar doesn’t matter, choose a bar that feels comfortable for your grip.

Put the bar on top of the Bosu Ball, grip the bar in a position that is comfortable for doing a push-up, and get into a plank position.  Make sure to engage your core for the maximum benefit.

Do a slow push-up.  Hold for a moment at the bottom of the movement.

Slowly return to the starting position.

Three sets of ten repetitions is what I do for this exercise.  I love that my chest and core get a workout at the same time.  More bang for the buck!

A video is always helpful!

Do you keep up your exercise routine in the summer?  I tend to slack off in the gym because I’d rather spend time outside. 

Happy Exercising!


  1. No summer slack off for me. I am one of those crazy morning people and am at the Y every week day morning at 5:30 am. Yeh, crazy I know!

  2. Oh my goodness, Paula! This looks like a tough one! Yikes! I know results would come with this exercise.

    I’m like Love Being a Nonny”. I’m at the gym most mornings by 5:30. Trying to get Mr. Brown Socks to take walks with me in the evening as I love being outdoors too.


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