You know those half ball things that you see people trying to balance on? Those are called a Bosu Ball, and they are one of the absolute best tools to improve your balance and overall fitness. The first couple times you get on one, you will probably fall off. Trust me, it only hurts for a minute ;). The biggest tip that I can give you about using a Bosu ball is to be confident. You control the ball, don’t let the ball control you! Here is a 20 minute Bosu ball workout that will help you get started!
The Protocol
In this routine, there are 5 exercises that will be repeated in a circuit. Do 20 reps of each exercise back to back without rest. Rest for 1 minute after each circuit. Repeat the circuit 3-5 times depending on your fitness level! Perform 3-4x per week as a stand alone workout or as a supplemental workout. I really want you to focus on your form over how fast you go through the circuit. Don’t get me wrong, I want you to push yourself through the circuit, but not at the expense of form. This Bosu ball workout is designed to make your body function at its optimum level, so give it your optimum effort!
The Routine
Spider Push-Ups
Spider push-ups are going to challenge your entire body. Start in a plank position with your hands on each edge of the ball, ball side down. Lower yourself into a push-up while bringing your right knee to meet your right elbow. Once you reach the bottom of the push-up, extend your elbows and return to the starting plank position with both legs behind you. Repeat, bringing your left knee to left elbow for the second rep. Continue alternating sides until you reach 20 reps, 10 per side.
Squats
You have probably done squats before. Let me tell you that the squats in this Bosu ball workout will challenge your balance and burn your legs! Start standing on the ball with the ball side down, legs about shoulder width apart. Lower yourself into a squat, keeping the knees in line with the ankles. Once your thighs are parallel to the ground extend about 3/4 of the way up. Don’t fully extend your legs to keep tension on the muscle. Repeat until you have done 20 reps. On a side note, it may take some practice getting on the ball. It may help you to sit on a bench at first, get your feet where you want them, and the use the bench to help you stand up.
Burpee Overhead Press
Right now you are probably thinking no way am I doing burpees on that wobbly Bosu ball. We can all admit that burpees really suck, but I actually find them to be much more fun on a Bosu ball. Not to mention the killer workout in your entire body! To start, stand holding the Bosu ball at hip height. Bend your knees, place the ball on the floor ball side down, and jump your feet back so you are in a plank position. Once you are fully extended, jump your feet back in, stand up with the ball, and then extend the ball overhead in a shoulder press. Return to the start. Repeat until you have completed the 20 reps!
Russian Twists
Time to work those abs! This Bosu ball workout hits the whole body, and we can’t forget the core that stabilizes every other movement. This time, you are going to put the Bosu ball flat side down. Sit on the ball part and pick your feet up off the ground, knees bent. Now you are balancing only on your butt. Twist your body side to side, tapping the ball with your fists on each side. One rep consists of twisting to both sides. In other words, twist left, twist right is one rep so each twist is not a rep. Perform until all 20 reps are completed.
Three-Legged Dog Elbow to Knee
Last move in the circuit! Keep pushing, you know you can do it. You get a minute long rest after this one so kick its butt. Start in the plank position with the ball side of the Bosu ball down. Lift your hips until you come to a downward dog position. From here, lift one leg. Then, lower the lifted leg so it touches the outside of the elbow on the same side. Right leg to right elbow. Once you touch your knee to your elbow extend the leg back up. Perform ten reps on one side before switching to the other side where you will complete 10 reps for a total of 20 reps.
Whew! This is definitely a tough workout that will spotlight your weak points. Do you have any favorite Bosu ball moves? Drop them in the comments so that I can check them out!
