You all know I love to mix up my workouts otherwise this girl gets very bored. For years I have been rotating in some great moves with my Bosu and really the possibilities are just endless. I’ve put a few of my favorites together into one Bosu Body Blast full body workout perfect for Workout Wednesday or any day of the week. Happy Sweating!
Here’s a quick how to do this Bosu Body Blast:
All you need for this workout is a Bosu and a set of medium weights. After a quick 10 minute warm up with the cardio of your choice, run through each set of exercises twice for a sweaty, full body workout.
Side lunges: Stand to the right side of your Bosu. Step your right foot onto the Bosu driving your weight onto your right side then pushing up through the heel of your right foot. Maintain your posture with your head & chest up. Repeat on left side.
Dead lifts: Weights optional. Find your balance in the center of the Bosu perform a stiff legged dead lift setting hips back and keeping a neutral spine. Use your hips/butt to lower you down and back up.
Jump on/off: Standing behind your Bosu, bend your knees and jump up onto Bosu and then back down. Alternatively do a step up and down for a lower impact.
One legged Bicep curl: Find your balance atop the Bosu and lift one leg. From that position perform your bicep curls while keeping your core engaged. Switch legs on the second round.
Squat w press up: Find your balance atop your Bosu with legs hip distance apart. Perform a squat and while you come up press your weights up above your head.
Crunches: Sit with your butt right in front of your Bosu and with your middle back on the Bosu perform a traditional crunch move.
Jack knives: Sit in the middle of your Bosu using your hands to balance (or with then folded across your chest) perform your jack knife extending your legs out and back in keeping your core engaged.
Mountain Climbers: Flip over your Bosu and find your balance in a plank position. Alternate bringing your knees in and up to your chest.
Push-ups: From your plank position on the Bosu, perform your push up keeping your form.
The Bosu is one of my favorite pieces of equipment in my home gym. The possibilities are really endless on what you can do with it. Hope you give this Bosu Body Blast a try and let me know what you think.
Tell me: What’s your favorite Bosu move? What should I add to my workout?
I love using my bosu for strength training! Looks like a great workout.
Thanks so much they are great to have around
Awesome workout that covers everything!
Thanks it’s a sweaty one for sure
I need to get a Bosu! Becky is always throwing in Bosu moves during our sessions. It really helps strengthen the core.
I have had it for years and I am always figuring out new things to do with it.
I love that there are so many different moves you can do on the Bosu!
The possibilities are endless really! Hop on one 🙂
My trainer has me doing burpees using a Bosu. I do the push up with my hands on the hard side, then stand up holding it into a press above my head. Ouch!
Yes those are tough aren’t they!? The possibilities are endless it’s so versatile
I really need to invest in a Bosu ball, it amazes me how much you can do with it! This is a great worokut!
You can do a ton! I have had it for years
Looks like a great workout! I miss my Bosu ball and really need to get another one.
they are fabulous!
I have one of these in my gym, that I have been meaning to try! Thanks for the inspiration 🙂
Your welcome happy sweating
Great workout!! I love the BOSU too. I like to do burpees with it, lifting it up with the jump.
Yes those are great too and super challenging
I have to get myself a bosu!
Yes Definitely 🙂
I love the Bosu ball. The gym I teach at recently got some battle ropes. I like incorporating the bosu into battle rope drills to add a bit of a balance challenge.
I love the battle ropes as well always a great sweat
This is a great workout!! Must try.
Thanks so much I think you will like it
Ohhhhhh, I want a Bosu! This workout looks like it would be great for strength, but also for balance.
Definitely for both! You would love to do your planks with it too
this should be good! I have a gym at work, and a bosu in my office – going to get this done today!
Let me know how it goes!
I was just thinking I need more ways to use a Bosu. I like to do ab work on it between sets with the weights.
Yes they are great for that too
Fantastic! I have wanted a BOSU ball for a long time, but only played with them a little when I used to have a gym membership. I get bored with my workouts too and I have to switch it up or I become so unmotivated!
Same here! I have to switch it up for sure
Haven’t used a bosu ball in years! This workout looks super tough … esp to me as a 35 week pregnant lady :)!
well…perhaps you may want to save it for later 🙂
I love working with a bosu ball! What a kick butt workout…can’t wait to try it!
thanks I think you will like it!
What a great workout! I haven’t used a Bosu ball in quite a while – now I feel like I need to revisit it!
Yea you do!
What a timely post! I just did a Bosu workout with dumbbells. It was a short one though -I’ll definitely pin and try yours. Thanks!
Fabulous hope you enjoy it
I love BOSU workouts! Especially for ab exercises! Amazing how effective this little piece of equipment is!
It really is great!
This looks like a great workout! I haven’t tried a Bosu, but this post might just have inspired me to get out and buy one! It’s so much easier to get a workout done at home rather than having to drive to a gym.
It is a great versatile piece of equipment to have at home
I love Bosu workouts! Especially for my clients! 🙂 In fact, I now have a plan of how to torture, er, train, a couple of my clients next time I see them!
Oh great glad to help out! LOl
I’m super sweaty just thinking about doing this 😛
I think you would love it 🙂
When BOSU’s first hit the market, I took an hour and a half long class for trainers to teach us how to train with the BOSU. That class left me unbelievably sore for days!
They really are great pieces of equipment to work with
I need to add one of these workouts to my summer plan- time to mix it up!
Yes it’s fun to mix it up sometimes
This is great! I need a new BOSU desperately. Mine died before i moved to Florida and I never replaced it, this workout makes me want to replace it.
I think you would like it!
I wish I had one of these, I have always thought they’d be a great asset to a workout!
they are fun to use to mix things up and so versatile