Bosu Ball Full Body Workout

Here we have the third workout of my little series I have going on (see previous workouts for more of an explanation). In case you are unsure of what a bosu ball is...it is an inflated rubber hemisphere attached to a rigid platform. This workout is awesome because it not only works on toning those muscles, but it is great for working on your balance as well!

Bosu Ball Full Body Workout 

Warm up: 

3-5 mins of light cardio

OR 

  • 30 jumping jacks
  • 30 mountain climbers
  • 30 high knees 
  • 30 body weight squats 
  • 30 seal jacks
  • 10 arm circles forward 
  • 10 arm circles backwards

Repeat 2x to get that body nice and warm! 

Circuit #1: LEGS

  • Bosu squat (Place inflated part down for more of a challenge, you can also have the flat surface down for more stability) 20
  • Bosu hop overs 30
  • Pulse lunges 20/leg
  • Single leg bridge 20/leg 
  • Bridges 20 

Repeat 2-3x

10 Burpees between each circuit! 

Circuit #2: ARMS 

  • Bosu push-ups (round side down) 10
  • 4 mountain climbers + 1 push-up 8 
  • Mountain climbers 40 
  • Plank w/ knee drive 20 
  • Bosu push-ups (flat side down, alternating arm that is placed on round part of bosu) 10
  • Up-Up/down-downs 20 

Repeat 2-3x

10 Burpees between each circuit!

Circuit #3: CORE

  • Russian twists (sitting on bosu) 30
  • Crunches 20 
  • Russian twists (using bosu as added weight, round side facing out) 30
  • Single leg v-ups 20

Repeat 2-3x

10 Burpees between each circuit! 

Cool Down --

Stretch it out!

Kelsey DuBoisComment