Total Body BOSU Training
Hammer curl-Shoulder Press
Integrating Balance and Weights
If you haven’t tried the BOSU ball, then get ready to test your balance and fire up your core muscles. This versatile tool creates an element of instability with its rubbery blue inflated half on one side and hard platform on other side. When used correctly, it can intensify any body weight or dumbbell workout.
Incorporating the BOSU ball into your workout routine can further challenge your body and push your athletic ability to the next level. To help you get started, here are 6 BOSU ball exercises for you to try:
Standing on BOSU : Hammer Curl to Shoulder Press
Step on the BOSU and stand with your feet about shoulder-width apart. Keep your knees soft and dumbbells by your side. Press down evenly through your feet with a small mini-squat to engage your quads and core. Then, with palms facing inward, curl the weights up, press overhead and return to starting position for one rep. Complete 20 reps.
BOSU Ball Burpee:
Stand with feet hip-width apart and knees slightly bent with the blue side of the BOSU on the ground. Then squat and lift Bosu to chest level. Press above your head with your core engaged, lower BOSU to the ground and jump feet back for a high plank. Complete one repetition by jumping the feet forward and pick up BOSU to the chest level. Continue for 10 repetitions exaggerating each movement.
BOSU BURPEE
- Side to Side Step on BOSU with Shoulder Press
Stand on the side of the BOSU with dumbbells by your side. As you step up on the BOSU, lift dumbbells above your head and slowly bring them down as you step off. Complete 10 reps to each side.
Side-to-Side step on BOSU with Shoulder Press
4. Kneeling on BOSU with side/front dumbbell raises
Kneel on BOSU where you can stabilize your body without movement. With your feet off the floor, hold the dumbbells at your side, raise the dumbbells laterally to shoulder height. Then move your arms straight to the front raise and hold before you lower the weights back to your side. Repeat for 20 more reps. Be sure to keep feet off the floor and concentrate on stabilizing while keeping your body tight throughout the exercise.
5. BOSU Ball Knee Push-ups
Flip BOSU Ball over to the flat side and place hands on the edges of the BOSU about shoulder-width apart. Begin on your knees and engage your core. Lower your chest to BOSU while keeping your back flat and BOSU steady. Then slowly push away from BOSU to your starting position. Complete 10-15 reps.
6. BOSU side reach crunch with dumbbell
Lie on top of the BOSU Ball with your lower back supported and core engaged. With the dumbbell in your right hand and left hand behind your head, reach the dumbbell to your opposite foot (left leg). Take your time as you reach dumbbell across your body and exhale as you lift. Complete 20 reps on each side.
