Thanks for joining us today for the Runners’ Roundup. Each Wednesday, you will find posts for all things running and fitness. I am a big fan of strength training for runners and today, I am sharing my go to Full Body Bosu Workout. This workout can be done with or without weights depending on your comfort level with the Bosu.
Full Body Bosu Workout For Runners
The Bosu literally means “both sides up” meaning you can use it on either or both sides. I find it to be a great addition to my home gym because it is so versatile. The exercises you can do with it are literally endless. So, let’s get to it!
Perform each circuit through and repeat one or two times more. Again, if you are new to Bosu, I would suggest starting without weights. Otherwise, I suggest using medium weights (whatever that means for you).
Warm up with “hop overs ” for 30 seconds. Step over across the Bosu and back. Can be low impact or more of a hop.
Circuit 1
Side Lunge with a press up x 15 each side
Squat with a bicep curl x 15
Dead Lifts x 15
Decline push ups (feet on Bosu) x 10
Circuit 2
One legged bridges x 15 each side
Crunches x 15
Bird Dogs x 15 each leg
Plank with Bosu other side up 30 seconds (Spiderman legs optional add on)
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Me, Debbie, Rachel, Smitha, Jen, and Lisa.
Runners’ bodies are not built on running alone. Increase overall strength and fitness by adding this Full Body Bosu Workout For Runners into your weekly routine. Tell me, how often do you strength train? Have you used a BOSU in your fitness routine?
Great workouts – I particularly like the declined push-ups! Awesome!
And I had no idea that Bosu meant “both sides up” – I thought it was just the name of the producer.
Yes both sides up! You can do pretty much anything with it
Looks like a great workout! I love mixing things up with my bosu. I need to remember to use it more!
I go through phases w it. There is so much you can do with it
Isn’t the Bosu such a great tool?! I have recently started using mine more and it made appearance in yesterday’s OTF class. I’ll be incorporating some of these moves into my next workout. Thanks for sharing.
Great to hear! Hope I gave you some ideas
Thank you for this! I have no idea why I haven’t been using my Bosu. I’m going to try this!
I go through phases of using mine more or less. I love finding new ways to use it
Adding the unstableness (is that a word) of the BOSU to these moves is really great for engaging the core! Thanks for sharing!
Yes I agree the Bosu really forces you to engage your core more
Great article. Love all your workouts.
Thanks for helping w this one!
I’m pretty sure the decline pushups would kill me if I had to balance on the bosu ball ha.
Birddogs on the bosu is a great exercise! I would do them in PT sometimes
You can totally do them!
I’ve never tried using a Bosu ball. You make it look easy but I know that comes from experience! I’m trying to add new workouts to my routine. I may have to check it out.
Oh you will love it! Really forces you to engage your core which is always a struggle for me
I love the BOSU! You always have great ideas. I use them for myself and for my clients!
Thanks I love to find new things to do with it
Okay. I’m putting a Bosu at the top of my bday wishlist!!!! And if I’m not gifted one, I’ll be buying one. End of story 🙂
Yay I think you will love it! Endless possibilities
Unforurnately I don’t have a Bosu (although I have used them at gyms). How about one for stability balls? I do have one of those!
I try to strength train about 3 x week. Sometimes it’s a challenge to get in the run, the foam rolling, the yoga . . .
I love my stability too and I have done one before but sure why not? I can do another one
I think I am going to invest in a bosu when I am a little stronger. I am hoping to convert our office into more of an office/gym/lounge and I’ll have some space to use it. I have used it a few times in PT, but it’s super unstable with my injured leg, and I’m just not quiiiite there.
But you will be soon!
This is amazing! Mixing things up is key. I’ve been meaning to a workout plan like this for my strength training. Thanks for the reminder! 🙂
Thanks for checking it out. Hope these give you some ideas as well
I LOVE my BOSU ball. I don’t use it as much as I would like, though. I only have two and they aren’t commercial grade so I don’t take them to the gym I train out of too often. I wish I could use them more!
I really do like them and they are so versatile
Thanks for sharing this great Bosu workout with us. There is a Bosu class in the gym right before the Body Pump class I often attend and I have toyed with the idea of taking it. Maybe this is the push I need…
I think you will like it! Report back please 🙂
These workouts sounds like fun. Challenging but fun 🙂 I need to get that Bosu ball. I’ve been prolong it for far to long.
Thanks I have had it for years and I love finding new ways to use it
I love how versatile the Bosu is. Great for so many things! I love this list of workouts you have!
Very versatile and thanks hope you give them a try
I do not have one but used one at PT when I broke my ankle – a great workout.
Thanks! Yes I really enjoy using mine often
My bosu is sadly collecting dust which is silly because it’s such a cool tool!!! I need to do this workout. Thanks for the inspo!
You bet! Pull that thing out 🙂
I love a good Bosu workout and this one looks amazing!! I can’t wait to try it!!!
I do love the versatility of it too
Great post, Deborah! I love my BOSU, both for myself and for using it with my clients.
I do too! It’s so versatile
What great workouts! I’ve only used a bosu as part of my pilates classes. But have always enjoyed it’s versatility!
So versatile! Hope you check some of them out
Thanks for sharing! I had no idea what Bosu meant? Not that I have a better idea of how to use it, now I need to figure out when and how often to use it.
Such a great piece of versatile equipment
I was looking at the bosu but thought an exercise ball or even medicine ball might be more versatile, but now looking at these exercises…. hmmmm…. if you can only have one…thoughts?
Oh it’s hard to pick! I use them both so often. Depends on what you want to do? More strength training?
Yes – something “fun” to use during cross training, strength training workouts. Is there such a thing? 😁
I want to do more FUN strength training – something different since doing curls even in all its variations now seems so boring…
I am all about having fun w my workouts too. Life is too short not to!