5 Move for a Full Body Bosu Workout
- Jul 22, 2016
- 2 min read
I am really excited because our gym just received new Bosu Pros. Using a Bosu is a great way to mix up your workout and target the smaller stabilizing muscles while also working on your balance. Be sure to use proper technique.
The workout below is a circuit. Perform each exercise 15-20 reps. In between each exercise you will have a cardio component you will perform for 30-45 seconds. At the end of the ENTIRE round, you will rest for 1-2 minutes. The shorter the rest, the higher the intensity. The KEY is to PUSH yourself (while still maintaining proper form) during each round. REPEAT CIRCUIT 5-7 times.
LAYOUT
A1: BOSU SQUAT (15-20 reps)
A2: BOSU PUSH-UP (15-20 reps)
A3: BOSU ROWS (15-20 reps)
A4: SUPERMAN (15-20 reps)
RECOVER 1-2 minutes, REPEAT 5-7x
1. BOSU SQUAT
Keep knees from going over your toes. Sit hips back. Brace your core, keep chest up.
Advanced: add dumbbells
Modification: Stationary on floor
2. BOSU PUSH-UP
Flip Bosu over, grab edges with your hand. Brace your core, lower chest to elbow level. Keep back long and straight.
Modification: Drop to knees keep feet flat on floor.
3. BOSU ROWS
Place one hand on the Bosu, in the other hand grap a dumbbell. Stabilize your core and keep back long and straight. Row 15-20 reps on one arm then switch sides.
4. SUPERMAN
Place abdomen on Bosu. Brace your core and lift up. Keep arms straight out and lift legs. Keep it tight. Hold for as long as you can before you rest and get back into it.
Modification: hands back to the sides. Lift and lower as much as needed.
AB BONUS: V-UPS
Sit on Bosu, lift legs straight up to form a "V" hold for 30-45 seconds, relax.
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