My favorite piece of equipment in the gym is the BOSU. If you have never used it before, it’s a half ball with one side that is a flat surface. This wonderfully simple piece of equipment can be used for a full body workout, yet most people don’t know what to do with it. As always, please modify depending on your fitness or comfort level. Do fewer sets, try only a few exercises or take breaks. Remember, don’t overdo it. Please comment to let me know what you enjoy so that I can use that feedback for future posts.
Included below are a set of BOSU ball workout videos that demonstrate the versatility of the BOSU.
To make these more challenging, jump these from side-to-side, less challenging, just step them.
Do 3 reps of 10 on each side (20 total per rep).
Do 10 push-ups, then without a break, do 15 dips. Take a 20 second rest and start again. Do 3 sets.
Do 10 burpees, then without a break, do 25 mountain climbers per side (50 total). Take a 20 second rest and start again. Do 3 sets.
Do 15 hamstring curls, then without a break, do 10 leg bridges per side (20 total). No break, but stretch if you have a cramp before the next set. Do 3 sets.
5. Fly and press (This video shows a fly. Also add in a chest press after the fly.)
Use 5-10 lbs. dumbbells for this exercise. Keep your bottom raised on the BOSU so you get a workout in your bottom and your arms. Do 15 flies, then 15 chest presses. No break is needed between sets due to the light weight used. Do 3 sets.
Do 20 bicycle crunches per side (40 total), then without a break, do 10 side planks per side (20 total). Take a 20 second rest and start again. Do 3 sets.