VIP Group

Why Semi-Private Training Produces Better Results Than Group Classes

Why Semi-Private Training Produces Better Results Than Group Classes

Published by on May 11, 2026

Group fitness classes are everywhere.

Bootcamps. Spin classes. HIIT sessions. Large group workouts with music, energy, and intensity.

And while they can be fun, there’s an important question many adults in Edgewater and throughout Bergen County eventually ask:

“Why am I not seeing the results I expected?”

At VIP Fitness Center, we often work with members who have tried traditional group classes but didn’t achieve the progress they were looking for.

That’s where semi-private training stands apart.

It combines the energy of a group with the structure of personal training — and that combination produces significantly better results.

Here’s why.

The Problem With One-Size-Fits-All Workouts

In most group fitness classes, everyone performs the same workout.

Same exercises.
Same pace.
Same intensity.

But no two individuals are the same.

People differ in:

  • Strength levels
  • Injury history
  • Mobility limitations
  • Fitness goals

A workout that challenges one person may be too easy — or too advanced — for another.

This lack of personalization often leads to slower progress or even injury.

At VIP Fitness Center serving Edgewater and Bergen County, semi-private training eliminates this issue by tailoring programs to each individual.

Personalized Programming Drives Results

In semi-private training, you’re not just following a group routine.

You’re following a structured program designed specifically for you.

This includes:

  • Exercise selection based on your goals
  • Adjustments for injuries or limitations
  • Progressive overload to ensure continued improvement

Whether your goal is fat loss, strength, or improved mobility, your program evolves with you.

That level of personalization is what allows members across Bergen County to see consistent, measurable progress.

Better Coaching Attention Improves Performance

In large group classes, coaches are responsible for many participants at once.

This limits their ability to:

  • Correct form
  • Monitor technique
  • Adjust exercises in real time

As a result, improper mechanics often go unnoticed.

Over time, this can lead to inefficient workouts or increased injury risk.

In semi-private training at VIP Fitness Center, smaller group sizes allow coaches to:

  • Provide real-time feedback
  • Adjust movements as needed
  • Ensure proper technique

This leads to safer training and better results.

Progression vs. Random Workouts

Many group classes prioritize variety over progression.

Workouts change daily.

While this keeps things interesting, it makes it difficult to track progress.

Without progression, your body has no reason to adapt.

Semi-private training focuses on:

  • Progressive overload
  • Structured phases
  • Measurable benchmarks

Members in Edgewater often notice that they get stronger week by week — something that rarely happens with random class-based workouts.

Reduced Risk of Injury

High-intensity group classes often push participants to keep up with the pace of the group.

This can lead to:

  • Rushing through movements
  • Poor form under fatigue
  • Overuse injuries

Semi-private training allows individuals to work at their own pace while still being challenged.

This balance reduces injury risk while maintaining effectiveness.

The Motivation of a Group Without the Chaos

One advantage of group classes is energy.

Being surrounded by others can be motivating.

Semi-private training maintains that energy — but in a controlled environment.

Instead of 20–30 participants, you’re training with a small group of like-minded individuals.

At VIP Fitness Center serving Bergen County, this creates:

  • Positive competition
  • Encouragement
  • Accountability

You get the benefits of community without the drawbacks of overcrowded classes.

Accountability That Drives Consistency

Group classes often lack individual accountability.

If you skip a session, no one follows up.

In semi-private training:

  • Coaches know your goals
  • Progress is tracked
  • Attendance matters

This structure helps members stay consistent — and consistency is the number one driver of results.

More Efficient Use of Your Time

Busy professionals in Edgewater don’t have time for ineffective workouts.

Semi-private training ensures every session has purpose.

You’re not just “getting a sweat.”

You’re working toward measurable goals with structured programming.

This makes your time in the gym more efficient and productive.

The Bottom Line

Group classes can be fun.

But fun alone doesn’t guarantee results.

Semi-private training provides:

  • Personalized programming
  • Professional coaching
  • Measurable progression
  • Accountability
  • Community

For adults in Edgewater and throughout Bergen County looking for real, lasting results, this combination is far more effective.

For more information, contact us today at VIP Personal Fitness.

Posted in
How Semi-Private Training Helps You Stay Consistent

How Semi-Private Training Helps You Stay Consistent

Published by on April 22, 2026

Consistency is the hardest part of fitness.

Starting is easy.

Sticking with it is where most people struggle.

At VIP Fitness Center serving Englewood Cliffs and Bergen County, semi-private training is one of the most effective ways to build long-term consistency.

Scheduled Structure Removes Guesswork

When workouts are scheduled, they become commitments.

Semi-private training provides:

  • Set training times
  • Structured sessions
  • Clear expectations

This removes decision fatigue.

Accountability Keeps You Showing Up

Knowing your coach and group expect you creates responsibility.

For adults in Bergen County balancing busy schedules, this external accountability is often the difference between success and inconsistency.

Progress Tracking Reinforces Motivation

Seeing progress builds momentum.

Semi-private training includes:

  • Strength tracking
  • Performance benchmarks
  • Coaching feedback

This keeps members engaged.

The Community Factor

People stay consistent when they feel connected.

Semi-private training creates relationships that support long-term commitment.

The Bottom Line

Consistency drives results.

Semi-private training makes consistency easier.

For more information, contact us today at VIP Personal Fitness.

Posted in
Why Semi-Private Training Is the Best of Both Worlds

Why Semi-Private Training Is the Best of Both Worlds

Published by on April 12, 2026

When it comes to fitness, most people think they have two options:

Personal training or group classes.

But what if there was a third option — one that combines the best parts of both?

That’s where semi-private training comes in.

At VIP Fitness Center serving Fort Lee and Bergen County, semi-private training has become one of the most effective ways for members to achieve consistent, long-term results.

Here’s why.

What Is Semi-Private Training?

Semi-private training involves small groups — typically 3 to 6 people — training together under the guidance of a coach.

Unlike large group classes, semi-private sessions are:

  • Personalized
  • Structured
  • Closely supervised

Each member follows a customized program while benefiting from a shared training environment.

Individualized Programming, Not One-Size-Fits-All

One of the biggest limitations of large group fitness classes is lack of personalization.

Everyone does the same workout — regardless of experience level, injuries, or goals.

In semi-private training at VIP Fitness Center:

  • Programs are tailored to each individual
  • Exercises are adjusted based on ability
  • Progress is tracked over time

This allows members in Fort Lee and Bergen County to train safely and effectively.

Coaching Without the High Cost of 1-on-1 Training

Personal training provides the highest level of attention — but it can be expensive.

Semi-private training offers:

  • Professional coaching
  • Technique correction
  • Accountability

At a more accessible price point.

This makes it an ideal solution for adults in Bergen County who want expert guidance without committing to full private sessions.

Built-In Accountability

Training alone requires discipline.

Semi-private training adds structure and accountability.

When you know your coach and group expect you, you’re more likely to show up.

Consistency is the number one factor in results — and accountability supports it.

The Energy of a Group Environment

Working out with others creates energy.

Seeing others push themselves encourages you to do the same.

At VIP Fitness Center serving Fort Lee, semi-private sessions create a supportive, motivating environment without the overwhelm of large classes.

You’re not just training — you’re part of a community.

Faster Progress Through Structured Training

Random workouts slow results.

Semi-private training provides:

  • Progressive programming
  • Balanced workouts
  • Clear progression

Members across Bergen County often see faster improvements in strength, endurance, and body composition compared to training alone.

The Bottom Line

Semi-private training offers:

  • Personalization
  • Coaching
  • Accountability
  • Community

All in one system.

Learn more about our semi-private group training in Fort Lee.

Posted in
Why Walking Is One of the Most Underrated Fitness Tools

Why Walking Is One of the Most Underrated Fitness Tools

Published by on March 28, 2026

Walking may seem simple.

But it’s one of the most effective and accessible forms of physical activity available.

For adults in Ridgefield and throughout Bergen County, walking provides significant health benefits without the intensity of more demanding workouts.

At VIP Personal Fitness, we often encourage members to incorporate walking alongside strength training as part of a balanced fitness routine, especially if you’re 40+.

Walking Supports Fat Loss

Regular walking increases daily energy expenditure and helps maintain a calorie deficit when paired with proper nutrition.

Walking Improves Cardiovascular Health

Consistent walking strengthens the heart, improves circulation, and supports healthy blood pressure levels.

Walking Reduces Stress

Movement outdoors promotes relaxation and helps regulate cortisol levels.

Walking Is Sustainable

Unlike intense workouts that may feel intimidating, walking is accessible to nearly everyone and can be maintained long term.

Walking Complements Strength Training

Strength training builds muscle, while walking increases daily activity levels.

Together, they create a balanced and sustainable approach to fitness.

For residents in Ridgefield and across Bergen County, incorporating walking into a routine can support both physical and mental well-being.

For more information, contact us today about Fort Lee Personal Training.

Posted in
Why Strength Training Is Essential When Using GLP-1 Medications

Why Strength Training Is Essential When Using GLP-1 Medications

Published by on March 10, 2026

GLP-1 medications such as semaglutide and tirzepatide have become widely used tools for weight management.

These medications work primarily by reducing appetite and helping regulate blood sugar levels. Many people in Edgewater and throughout Bergen County have experienced significant weight loss while using them.

But there’s an important detail that often gets overlooked.

When weight loss happens rapidly, the body doesn’t just lose fat.

It can also lose muscle.

At VIP Personal Fitness serving Edgewater and Bergen County, we educate members that combining GLP-1 treatment with structured strength training is one of the most effective ways to protect muscle, support metabolism, and improve long-term results.

Here’s why.

Weight Loss Often Includes Muscle Loss

Without resistance training, the body can lose lean muscle during weight loss.

Research shows that a significant percentage of weight lost during dieting can come from muscle tissue.

This matters because muscle is metabolically active. It helps regulate energy expenditure, supports posture, and improves strength.

If muscle mass declines too quickly, metabolism may slow, making long-term weight maintenance more difficult.

For individuals using GLP-1 medications in Bergen County, strength training becomes an important protective strategy.

Strength Training Preserves Lean Muscle

Resistance training signals the body to maintain muscle while losing fat.

When muscles experience mechanical stress through lifting weights or resistance exercises, the body prioritizes preserving those tissues.

This means that while body weight may decrease, a larger percentage of that loss comes from fat rather than muscle.

At VIP Personal Fitness near Edgewater, many members combine structured training with physician-guided weight management programs to support healthier body composition changes.

Maintaining Muscle Supports Metabolism

Muscle tissue plays a key role in metabolic health.

The more lean mass a person maintains, the more calories their body naturally burns throughout the day.

When muscle is lost during weight loss, metabolic rate can decline. This sometimes contributes to weight regain after dieting ends.

By maintaining muscle through strength training, individuals can help support metabolic stability as body weight changes.

Residents across Bergen County who integrate resistance training into their routines often report improved energy and strength even as body weight decreases.

Strength Training Improves Body Composition

Weight loss alone does not guarantee improved body composition.

Two people may weigh the same but have very different ratios of muscle to fat.

Strength training improves body composition by increasing muscle tone and reducing fat percentage.

This can lead to:

  • Better posture

  • Greater strength

  • Improved mobility

  • Enhanced physical confidence

At VIP Personal Fitness, programs are designed to help members achieve not just weight loss, but healthier body composition overall.

Exercise Supports Long-Term Weight Maintenance

One of the biggest challenges after significant weight loss is maintaining the results.

Exercise plays a critical role in long-term success.

Strength training and regular physical activity help establish habits that continue after medication use ends.

For adults in Edgewater who want sustainable health improvements, building consistent exercise routines alongside medical treatment is an effective strategy.

Improved Energy and Physical Function

Some individuals using GLP-1 medications report fatigue during the early phases of weight loss.

Regular exercise can help counteract this by improving circulation, cardiovascular fitness, and muscular endurance.

Members at VIP Personal Fitness in Bergen County often find that structured workouts restore energy levels and support daily activity.

A Balanced Approach to Health

GLP-1 medications can be powerful tools when used under medical supervision.

However, they are most effective when combined with lifestyle changes.

Strength training, balanced nutrition, and consistent movement create a foundation for long-term health.

For individuals in Edgewater and throughout Bergen County, combining medical guidance with structured exercise can lead to stronger, more sustainable outcomes.

For more information, contact Fort Lee Personal Fitness Center.

Posted in ,
Extreme BOSU Ball Exercises

Extreme BOSU Ball Exercises

Published by on December 7, 2015

When you are just getting started with the BOSU ball it’s extremely difficult. However, practice makes perfect and if you use the BOSU ball consistently, it does get easier. Over time maintaining your balance requires less effort and performing exercises on the BOSU ball isn’t as challenging. If you have got to this stage, now is the time to take your BOSU workouts to the extreme. In this article I will be helping you do exactly that with these four extreme BOSU ball exercises.

 

1) Extreme BOSU Push Ups

 If you have got used to regular BOSU push ups, give extreme BOSU push ups a try. This variation removes all stability from the exercise and requires extreme balance.

To perform extreme BOSU push ups, you will need a BOSU ball (platform side up) and a regular stability ball, placed body width apart. Place your feet on the stability ball and your hands on the BOSU ball. Once you have your balance start to perform push ups. Do as many as you can and try to increase the amount you do each week.

 

>>> Watch A Video Demonstration Of Extreme BOSU Push Ups <<<

2) Extreme BOSU Hand Stand Push Ups

 Extreme BOSU hand stand push ups are even tougher than extreme BOSU push ups. They require expert balance as you have to do a handstand whilst on a BOSU ball.

To perform extreme BOSU hand stand push ups, grab a BOSU (platform side up), place your hands on it and do a hand stand. Once you have your balance, bend your arms slowly and lower your head towards the BOSU ball. When your head is almost touching the BOSU ball, stop bending your arms and push back up until your arms are fully extended. Do as many extreme BOSU hand stand push ups as you can and try to increase the amount you do each week.

>>> Watch A Video Demonstration Of Extreme BOSU Hand Stand Push Ups <<<

 

3) Extreme BOSU Planks

Regular planks are pretty tough. BOSU planks take it up a notch and are even more difficult. However, if you’ve managed to master both of these exercises, it’s time to try extreme BOSU planks. Extreme BOSU planks take you off the ground completely and require super balance skills.

To perform extreme BOSU planks, you will need a BOSU ball (platform side up) and a stability ball. Place your feet on the stability ball and your forearms on the BOSU ball. Contract your core muscles and hold the position for as long as you can. Try and increase the amount of time you can hold the position for each week.

>>> Watch A Video Demonstration Of Extreme BOSU Planks <<

 

4) Extreme BOSU Dumbbell Squats

Extreme BOSU squats take regular BOSU squats to the next level by adding extreme instability. Since you will be performing extreme BOSU squats on just one leg, make sure you have fully mastered regular BOSU squats before you even attempt these.

To perform extreme BOSU squats, you will need a BOSU ball (platform side up) and a pair of dumbbells. Grab the dumbbells, hang them by your side and slowly place one foot on the center of the BOSU ball. Raise yourself off the ground onto the BOSU ball and balance on one leg. Once you have your balance, slowly bend your leg, keep your upper body straight and lower yourself down until your butt is parallel with your knee. Then extend your knee and raise yourself back up to the starting position. Repeat for 8 to 12 repetitions and try to increase the resistance each week. Once you have finished a set of repetitions, switch legs and do extreme BOSU squats on the alternate leg.

>>> Watch A Video Demonstration Of Extreme BOSU Squats <<

 

Summary

If you feel your BOSU ball training has become stagnant, these extreme BOSU ball exercises will reinvigorate your workouts and make them challenging again. They are extremely challenging but if you can master them you will take your balance, core strength and stability to the very top level.

Activate Your Trial Now!


Or visit this link:
Extreme BOSU Ball Exercises


V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
Posted in
Core Training & BOSU

Core Training & BOSU

Published by on November 29, 2015

The BOSU ball is one of the best pieces of fitness equipment on the market for training your core muscles. Whenever you exercise on the BOSU ball, your body engages your core muscles as it attempts to balance and over time this leads to significant improvements in core strength. Whilst the BOSU ball always engages your core muscles, some exercises are much more effective at targeting them than others. In this article I will be helping you find those exercises by listing my top five BOSU ball core training exercises.

 

1) BOSU Crunches

 Crunches are one of the oldest but most effective core training exercises around. Performing them on a BOSU ball gives your core muscles an even better workout as they have to help you balance as well as focussing on the actual crunch.

To perform BOSU crunches, sit on the BOSU ball with your knees bent. Lie back so that your back is arched across the BOSU ball and bring your hands up to the side of your head. Then slowly crunch your abs together, release and return to the starting position. Perform as many crunches as you can and try to improve consistently week on week.

 >>> Watch A Video Demonstration Of BOSU Crunches <<<

 

2) BOSU Planks

 Planks are an excellent way to strengthen your core without curving your lower back and are ideal for anyone who suffers from back problems. Adding a BOSU ball to the mix makes planks even more difficult as you have to engage your core more than usual to stay balanced.

To perform BOSU planks, put the BOSU ball in front of you, kneel down and place your forearms on it. Bring your knees off the ground, balance on your toes and forearms, tighten your core muscles and hold this position. To add extra intensity, roll the BOSU ball from side to side as you hold the plank. Hold it for as long as you can and try to increase the amount of time you can hold it for each week.

 >>> Watch A Video Demonstration Of BOSU Planks <<<

 

3) BOSU Reverse Planks

 Reverse planks are very similar to standard planks but place more emphasis on strengthening your lower back. Performing them on a BOSU ball is extremely challenging because you have to balance without being able to see the BOSU ball.

To perform BOSU reverse planks, sit on the BOSU ball and place your hands by your side. Slowly lift your hips off the BOSU ball, straighten your legs, neck and spine and tighten your core muscles. Hold the position for as long as you can and try to increase the amount of time you hold it for each week.

 >>> Watch A Video Demonstration Of BOSU Reverse Planks <<<

 

4) BOSU Side Planks

Side planks are a great way to tone and strengthen your oblique muscles. Doing side planks on a BOSU ball adds an extra level of intensity as you have to balance at a difficult angle whilst also keeping your core muscles tight.

To perform BOSU side planks, lie on your side with the BOSU ball at chest height and your legs stretched out. Place your forearm on the BOSU ball, raise your hips off the ground and balance on your feet and forearms. Hold the position for as long as you can and try to increase the amount of time you hold it for each week. Once you have held the BOSU side plank for as long as you can, flip over to the other side and repeat the hold.

 >>> Watch A Video Demonstration Of BOSU Side Planks <<<

 

5) BOSU V Hold

 The BOSU V hold is the toughest core exercise on this list. It requires super balance and super core strength. To perform the BOSU V hold, sit on the BOSU ball with your legs straight out, your toes pointed up and your hands on the BOSU ball. Raise them off the ground and lean back a little. Once you have your balance, take your hands off the BOSU ball and stretch them out at either side. Slowly clap your hands above your head and then lower them back to your side. Continue clapping and hold the position for as long as you can. Try to in665192_origcrease the amount of time you can hold it for each week.

 >>> Watch A Video Demonstration Of BOSU V Hold <<<

 

Summary

A strong set of core muscles has many benefits. It improves your posture, prevents pain, boosts your exercise performance and more. If you practice the core training exercises listed above regularly, you will have a solid set of core muscles in no time at all. So if your core has always been one of your week points, grab a BOSU ball and start building your core muscles today

Activate Your Trial Now!


Or visit this link:
Core Training & BOSU


V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
Posted in
Strength Training & BOSU

Strength Training & BOSU

Published by on November 23, 2015

The BOSU ball’s primary function is to improve balance and core stability. However, it’s also a pretty nifty way to enhance your strength training workouts. By lifting weights on a BOSU ball you can get all the benefits of the weight training and also boost your balance and work your core muscles at the same time.

In this article I will be discussing six of the top strength training exercises you can perform on a BOSU ball. One key thing to remember is that a BOSU ball is a lot less stable than a bench or the floor, so you will not be able to lift as much weight. If this is your first time using a BOSU ball, I would recommend selecting weights that are at least one band lighter than what you normally lift for these exercises.

 

1) BOSU Dumbbell Chest Presses

 Dumbbell chest presses are a fantastic exercise that build strength in both sides of your chest equally. By adding the unstable surface of the BOSU ball you get to engage your legs and core muscles too.

To perform BOSU dumbbell chest presses, grab a BOSU ball (dome side up) and a pair of dumbbells. Sit on the BOSU ball and put the dumbbells on the floor next to your knees. Then lift the dumbbells off the floor, curl them towards your chest and slowly slide down the BOSU ball until your bum is on the ground, your upper back is on the BOSU ball and your knees are bent. Once you are in this position, push your bum off the ground and slowly press the dumbbells towards the ceiling until your arms are fully extended. Once your arms are fully extended slowly bend your elbows and return the dumbbells to their starting position. Repeat for 8 to 12 repetitions depending on your goals.

>>> Watch A Video Demonstration Of BOSU Dumbbell Chest Presses <<<

 

2) BOSU Standing Overhead Dumbbell Tricep Extensions

 Standing overhead dumbbell tricep extensions are one of the most effective exercises for isolating your triceps. Performing them on a BOSU ball brings in your legs and core too as you focus on balancing as well as lifting the weight.

To perform BOSU standing overhead dumbbell tricep extensions, grab a BOSU ball (dome side up) and a pair of dumbbells. Stand on the BOSU ball and hold the dumbbells in each hand above your head. Then bend your elbows whilst keeping the top of your arms straight above your head and lower the dumbbells behind your head. Once your elbows reach a 45 degree angle, extend your elbows and raise the dumbbells back above your head to the starting position. Repeat for 8 to 12 repetitions depending on your goals.

>>> Watch A Video Demonstration Of BOSU Standing Overhead Dumbbell Tricep Extensions <<

 3) BOSU One Armed Dumbbell Rows

 One armed dumbbell rows are an excellent way to build muscle in your back. Adding a BOSU ball to the mix makes the exercise extra tough as you have to balance with one hand whilst lifting the dumbbell with the other.To perform BOSU one armed dumbbell rows, grab a BOSU ball (dome side up for beginners, platform side up for the more advanced) and a single dumbbell, then place them next to each other on the floor. Place one arm on the BOSU ball and one arm on the dumbbell, straighten your legs out behind you and assume the press up position. Once you have your balance, slowly pull the dumbbell off the floor towards your chest. Once the dumbbell touches your chest, slowly lower the dumbbell until it is just above the ground. Repeat for 8 to 12 repetitions depending on your goals.

 >>> Watch A Video Demonstration Of BOSU One Armed Dumbbell Rows <<<

 

4) BOSU Standing Dumbbell Bicep Curls

 Standing bicep curls are a brilliant way to isolate the biceps. Doing them on a BOSU ball gives your legs and core muscles a work out too as you have to lift the weights and maintain your balance.

To perform BOSU standing bicep curls, grab a BOSU ball (dome side up) and two dumbbells. Stand on the BOSU ball, hold the dumbbells by your side and get your balance. Once you have your balance, slowly curl the right dumbbell towards your chest and then when your arm right arm is fully curled, slowly lower the dumbbell back to the starting position. Repeat with the left arm and do 8 to 12 repetitions with each arm depending on your goals.

 >>> Watch A Video Demonstration Of BOSU Standing Bicep Curls <<<

 

5) BOSU Dumbbell Squats

 Standing dumbbell squats are one of the best ways to build big, strong legs. Using the BOSU ball gives you an even better leg workout because you have to lift and balance at the same time.

To perform BOSU standing dumbbell squats, grab a BOSU ball (dome side up) and two dumbbells. Stand on the BOSU ball, hold the dumbbells by your side and find your balance. Once you have your balance, slowly bend your knees whilst making sure you keep the arches of your feet pressed into the BOSU ball and your upper body straight. Keep lowering yourself down until your butt is parallel with your knees and then slowly raise yourself back up to the starting position. Repeat for 8 to 12 repetitions depending on your goals.

>>> Watch A Video Demonstration Of BOSU Dumbbell Squats <<<

 

6) BOSU Standing Dumbbell Shoulder Presses

 Standing dumbbell shoulder presses are a great way to target all areas of your shoulder. Using the BOSU ball turns the exercise into more of a full body workout by also targeting your legs and core.

To perform BOSU standing dumbbell shoulder presses, grab a BOSU ball (dome side up) and two dumbbells. Stand on the BOSU ball, get your balance and then slowly lift the dumbbells up onto your shoulders, making sure your palms are facing forward. Once the dumbbells are in position, slowly press them above your head and straighten your arms, making sure that you do not lock your elbows. Then slowly lower the dumbbells back to the starting position. Repeat for 8 to 12 repetitions depending on your fitness goals.

 >>> Watch A Video Demonstration Of BOSU Standing Dumbbell Shoulder Presses <<<

lo 

Summary

Strength training with a BOSU ball is a great way to keep your routine fresh. Even if you don’t incorporate it every week, you should make the effort to include the BOSU ball in your workouts from time to time. Doing this will give your strength training a unique twist and ensure that your balance and core muscles remain strong.

Activate Your Trial Now!


Or visit this link:
Strength Training & BOSU


V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
Posted in
Flexibility & BOSU

Flexibility & BOSU

Published by on November 16, 2015

The BOSU ball is one of the most effective balance trainers around. However, it’s also a great flexibility tool. By doing your stretches on the BOSU ball you can add another dimension to your flexibility training by making your body balance at the same time as you stretch. In this article I will be discussing five fantastic stretches that you can perform on the BOSU ball.

1) BOSU Calf Stretch

 Calf stretches are a great way to increase the range of motion in your calves. To perform the BOSU calf stretch, grab a BOSU ball (dome side up), place it in front of you and stand with one foot in front of the other. Place your front foot on the BOSU ball so that your calf is stretched at an upwards angle and then hold for one minute. Switch your stance, place your other foot on the BOSU ball and then hold for another minute.

 >>> Watch A Video Demonstration Of The BOSU Calf Stretch (Second Exercise) <<<

 

2) BOSU Hamstring Stretch

 Having flexible hamstrings can reduce your chances of injury when playing sport and makes many day to day activities (such as putting your socks on) much easier. To perform the BOSU hamstring stretch, grab a BOSU ball (dome side up), sit on it and stretch your legs out in front of you. Once your legs are fully stretched out, lean forward, reach for your toes and hold for one minute.

>>> Watch A Video Demonstration Of The BOSU Hamstring Stretch (Fifth Exercise) <<<

 

3) BOSU Bridge

 The bridge stretch is a great way to improve your posture and reduce lower back pain. Performing it on a BOSU ball also improves your balance significantly as you have to do the bridge whilst you are upside down on an unstable surface. To perform a BOSU bridge, grab a BOSU ball (dome side up) and place it at your feet. Bend your legs and place your feet on the BOSU ball whilst keeping your arms by your side. Push up with your legs and curve your back so that it makes an arch and then hold for one minute.

 >>> Watch A Video Demonstration Of The BOSU Bridge <<<

 4) BOSU Shoulder Stretch

 Having flexible shoulders helps loosen up your neck and upper back. To perform the BOSU shoulder stretch, grab a BOSU ball (dome side up), stand on it and gain your balance. Once you are fully balanced, stretch one arm across your chest, hook it with your other arm and pull it towards your chest. Hold this position for one minute, then repeat with the other and hold for a further minute.

 >>> Watch A Video Demonstration Of The Shoulder Stretch (Simply Perform This Stretch Whilst Standing On A BOSU Ball) <<<

5) BOSU Tricep Stretch

 Stretching your triceps regularly can make lifting weights easier and reduce muscle soreness after working out. To perform the BOSU tricep stretch, grab a BOSU ball (dome side up), stand on it and gain your balance. Once you have your balance, place one arm behind your head, bend your elbow and touch your upper back. Slowly push down on your elbow with your other hand and stretch your tricep and shoulder past their normal range of motion. This should be uncomfortable but not painful. If it starts to hurt, stop straight away but if you can perform the stretch comfortably, hold for one minute and then repeat with the other arm.

 >>> Watch A Video Demonstration Of The Tricep Stretch (Simply Perform Stretch 1a Whilst Standing On A BOSU Ball) <<<

 

Bosu-Ball_114189685-760x428

Summary

Regular flexibility training is a key part of any fitness program. It increases your range of motion, makes you less likely to get injured when you exercise and makes simple day to day tasks (such as bending down and picking things up) a whole lot easier. Using the BOSU ball enhances your flexibility training routine by making the stretches more difficult and building your balance and core muscles at the same time. So if you feel a stiff all the time and you aren’t currently stretching regularly, go grab a BOSU ball and give the suggestions in this article a try.

Activate Your Trial Now!


Or visit this link:
Flexibility & BOSU


V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
Posted in
Cardio & BOSU

Cardio & BOSU

Published by on November 9, 2015

At first glance, the BOSU ball doesn’t look like the best piece of equipment for a cardio workout. It’s bouncy, unstable and definitely not an ideal platform for performing rapid movements on. However, don’t let the BOSU ball’s appearance deceive you. With a little thought and creativity this innovative fitness device can be used to create some pretty solid cardio workouts and boost your balance at the same time.

In this article I help get you started by providing you with an intense 15 minute BOSU ball cardio workout that will get your heart pumping and your blood flowing. All the cardio exercises are meant to be performed with the BOSU ball dome side up with the exception of BOSU mountain climbers which should be performed platform side up. However, if you are an advanced BOSU ball user you can try some or all of the exercises with the platform side up.

1) BOSU Step Ups (4 Minutes)

 Step ups are a great way to get your blood flowing and start off a cardio workout. To perform step ups, simply step on the BOSU ball and step off again. Start off slowly and then gradually increase the speed until you are stepping on and off as fast as you can. Once you are at maximum speed start changing the leg you put forward first to keep your body guessing and start stepping around the BOSU ball. The video below demonstrates BOSU step ups perfectly:

 >>> Watch A Video Demonstration Of BOSU Step Ups <<<

 

2) BOSU Burpees (1 Minute)

 After four minutes of BOSU step ups, stop, drop and perform one minute of BOSU burpees. Burpees get your legs, arms and core moving and add to the intensity of the workout. To perform BOSU burpees, stand in front of the BOSU ball, hop on, hop off, drop into a squat position, place your hands on the BOSU ball, kick out your legs so that you are in a push up position, pull them back in and then return to your starting position. The video below outlines how to perform BOSU step ups:

>>> Watch A Video Demonstration Of BOSU Burpees <<<

 3) BOSU Jogging (4 Minutes)

After a minute of BOSU burpees you will be feeling the burn. Next up is BOSU jogging. To perform BOSU jogging, stand on the BOSU ball with both feet, start off by walking slowly and then speed it up until you are jogging. Once you are jogging comfortably, try mixing it up with fast jogs and slow jogs. The video below explains how to jog on the BOSU ball:

>>> Watch A Video Demonstration Of BOSU Jogging <<<

4) BOSU Shuffles (1 Minute)

Once you have jogged for four minutes, it’s time for a minute of intense BOSU shuffles. To perform BOSU shuffles, place one foot on the ground and one foot on the BOSU ball. Touch the foot on the BOSU ball with your opposite hand (so if you have your right foot on the BOSU ball you will touch it with your left hand), then hop across the ball, switch feet and repeat. The video below provides a visual demonstration of BOSU shuffles:

>>> Watch A Video Demonstration Of BOSU Shuffles <<<

5) BOSU Jumping Jacks (4 Minutes)

After completing the BOSU shuffles, you are now into the final five minutes of this workout. Next up is BOSU jumping jacks. To perform BOSU jumping jacks, stand on the BOSU ball with both feet and then start doing jumping jacks. Do them slowly at first then gradually increase the speed and intensity. Once you get comfortable, try jumping from one leg to the other. The video below outlines how to perform BOSU jumping jacks perfectly:

>>> Watch A Video Demonstration Of The BOSU Jumping Jacks <<<

6) BOSU Mountain Climbers (1 Minute)

Once you have done four minutes of BOSU jumping jacks, it’s time for the final minute and final exercise – BOSU mountain climbers. To perform BOSU mountain climbers, place your hands on the BOSU ball and drop into a push up position. Then bend one knee towards your chest, return it to its original position and then repeat in a running like motion. The video below shows you how to perform BOSU mountain climbers:

>>> Watch A Video Demonstration Of BOSU Mountain Climbers <<<      bosu-balls-300x200

 

Summary

BOSU ball cardio workouts are a fantastic way to mix up your cardio routine and keep it interesting. So next time you are at the gym, skip the cycling machines and treadmill, grab a BOSU ball and get ready to sweat it out with the workout above. Once you get used to this 15 minute BOSU ball cardio workout, you can increase the intensity by adding more exercises or performing the existing exercises for longer. Good luck.

Activate Your Trial Now!


Or visit this link:
Cardio & BOSU


V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
Posted in