{"id":1872,"date":"2022-06-07T08:12:00","date_gmt":"2022-06-07T15:12:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1872"},"modified":"2022-06-08T12:12:56","modified_gmt":"2022-06-08T19:12:56","slug":"plank-jacks-on-bosu","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/plank-jacks-on-bosu\/","title":{"rendered":"Day 120 &#8211; Plank Jacks on BOSU"},"content":{"rendered":"<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" src=\"\/\/members.befinallyfit.com\/wp-content\/uploads\/bosu_plank_jacks.jpg\" alt=\"Plank Jacks on BOSU\" class=\"wp-image-1873\"\/><\/figure>\n<\/div>\n\n\n<p>On day 11 we learned how to perform <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/leg-jacks\/\">leg jacks<\/a> in a plank position. Performing this exercise on a BOSU adds a little lift and instability to the upper body position.<\/p>\n\n\n\n<p><strong>HOW TO\u2026<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Position yourself into\u00a0<a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/high-plank-on-bosu\/\">High Plank on BOSU<\/a>.<\/li><li>Just like a normal jumping jack\u2026 jump your legs out wide and then quickly jump them back together.<\/li><li>Jump as quickly as you want, but keep your pelvis steady, and don\u2019t let your booty rise toward the ceiling. So keep your feet at the same distance from the BOSU.<\/li><\/ol>\n\n\n\n<p><strong>Note:<\/strong> Due to the effort of keeping balance with your hands on the BOSU, it is okay if you perform the jacks slower than you would in the leg jacks exercise.<\/p>\n\n\n\n<p><strong>Progression:<\/strong>\u00a0Perform plank jacks on BOSU as long as you can WITHOUT suffering proper form. If you can only do this for 5 secs, no sweat! Just do 5 secs, rest, return to position, do another 5 secs, rest, and so on.<\/p>\n\n\n\n<p><strong>Goal:<\/strong>\u00a0Work your way up to doing plank jacks on BOSU for 30 seconds minimum.<\/p>\n\n\n\n<p><strong>Variation:<\/strong>\u00a0Want it harder? Do this while on a\u00a0<a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/forearm-plank-on-bosu\/\">forearm plank on BOSU<\/a>.\u00a0Also try varying the with of your hands on the BOSU. The closer your hands are together, the more difficult it is to keep you balance.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Plank Jacks on BOSU<\/p>\n","protected":false},"author":2,"featured_media":2928,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[183,178],"class_list":["post-1872","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-bosu","tag-plank","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1872","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/comments?post=1872"}],"version-history":[{"count":2,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1872\/revisions"}],"predecessor-version":[{"id":3633,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1872\/revisions\/3633"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2928"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1872"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1872"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1872"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}