Do you have a Bosu Ball? It is a basic, inexpensive modality to include in your home gym and it is very versatile. Did you know, Bosu actually stands for “Both sides up,” because it can be used in such a variety of ways. I was looking for something different than the average strength day, so I pulled together all my favorite moves (and some new ones) to create this all over body workout using only the Bosu Ball and your body weight. Enjoy! 😘
Perform TWO-THREE rounds of each circuit for a heart-rate-raising thirty minute workout.
Overhead Squat: Squat as normal holding the Bosu overhead. With the extra weight overhead, it’s easy to lean into your toes and over-arch your back. Remember to put your weight in your heels and keep those abs tight so your hips and lower back are not too arched. Personally, this is something I need to work on. Notice how my back isn’t very straight and my torso is leaned too far forward. We all have flaws, so own them 😘
Pushup: flip the Bosu over and perform a Pushup while maintaining a tight core and stabilizing your arms to keep your balance. Hands should be on the side of the Bosu, but directly underneath shoulders.
Burpee: I look for three jumps in my burpees. Start in that same Pushup position with the hands on the side of the Bosu. Jump your feet in, press the Bosu overhead and jump up, then come back down and jump your feet back to plank.
Lunges: one of my favorite variations on the Bosu. You may have to put the Bosu against the wall so it does not slide. Put your back foot on the Bosu; this will be your working leg (opposite of regular lunges). Make sure your front foot is stepped way far out so when you lunge, your front knee is stacked on top of your front ankle. Squeeze your back leg and butt cheek when coming back up. This really works your stability.
Plank Jax: start in a plank position with the Bosu upside down. Jump feet wide, then back together…just like jumping jacks. Keep your core tight here so there are no butts in the air or arched backs.
Mountain Climbers: start in a body plank and then alternately jump your feet up and down. Core is important here, too, so we promote good posture and no rounding of our backs!
Squat/Squat/Switch: This is a new one and already a favorite. Perform two squats with one leg balanced on the Bosu and the other on the ground. Then do a very quick switch to the opposite side and perform two squats there as well. Go back and forth, really testing your balance and coordination. For proof that it’s possible, I included a video (complete with my failed attempts, too).
Side Jump Overs: jump left and right over the ball. I leave one foot on the ball at all times, so I’m constantly jumping back and forth, almost like a football drill (like I know what that is 🤷🏼♀️).
Crunch to Jump: start by crunching with your abs on the Bosu, but on the way up, get enough momentum to jump up. Sit back down on the edge of the Bosu and repeat. If you happen to sit in the middle of the Bosu, you will probably fall backwards, so it’s important to sit on the edge.
That’s a wrap! I hope you learned something new. I am always looking for ways to keep my workouts fun and give my clients variety. If you want your own personalized workouts, please contact me at firstname.lastname@example.org so we can schedule a meet and greet call. 😊💞