MUSCLES ENGAGED Obliques Many people put a lot of focus on working their abs but forget their surrounding neighbors; the oblique muscles. Obliques serve as stabilizers, and are used in almost every physical activity. Exercising your obliques should be a very important part of your workout program. Shoulders The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well. Equipment Used Weight Plate A weight plate is a single solid piece of metal without rotating parts. Weight plates typically range between 1lb and 55lb. A bumper plate is a weight plate that is coated in rubber so that it can be dropped on the floor safely during exercises like the deadlift, snatch and jerk. Bosu The BOSU balance trainer stands for "Both Sides Utilized" and is most often used for balance training, various athletic drills and aerobic activities. Exercise Instructions Step 1 Stand on top of the Bosu with your feet shoulder width apart and a soft bend in your knees. Hold the weight plate in both hands at the side of your hip. Step 2 Throw the weight plate over one shoulder making sure to get good rotation through your trunk and keep your core engaged to maintain maximum control on the Bosu. Step 3 Return the weight plate back down towards your hip and repeat for the recommended number of reps. Perform the recommended number of reps on both sides of the body before getting off the bosu.