« Valentines Day Partner Workout | Main | Jump Rope Workout - Get Ready to Sweat »
BOSU exercises for a new twist on your workouts
By Christina | February 15, 2009
You’ve possibly seen a BOSU Balance Trainer. They are blue and dome shaped and look like something a child would find entertaining however you might pass one by and not realize that it is actually made for you. BOSU, which used to be an acronym for “both sides up,” now “both sides utilized” is an amazing tool to add to your workouts, trainings or group exercise classes. Here are some exercises you can try (after consulting a doctor, of course.)
- Bicep curl with a leg abduction - Stand on one foot on your BOSU and lift the leg. Now perform bicep curls.
- Dead lift and row - Both feet on the BOSU. Lower weights down the front of your body, hold perform a back row return hands to lowered position and stand.
- Forward and reverse lunge - Lunge onto the BOSU and then lunge back off the BOSU for a real balance and strength challenge.
- BOSU push ups - This one you can do on either side of your BOSU. On the dome, place hands on the sides, hold your body in a straight line and lower. On flat surface, place hands under shoulders and lower.
- BOSU lift and squat thrust - Lift your BOSU over your head, lower back to floor jump into plank, jump back in and stand.
- Side to side squats - One foot on the BOSU, squat down, hop over so other foot is on BOSU and squat.
- Plank on the BOSU - Place the elbows on the BOSU and extend the body out in a straight line. Just hold.
- Supine trunk rotation on BOSU - Holding a medicine ball (or dumbbell) lay on your back, lift your legs, extend your arms and slowly shift the arms side to side.
- Extend arm crunches - Holding a medicine ball or dumbbell lay on your BOSU. Allow your body to go back past a straight line and then lift as high as you can with arms extended over head.
- Overhead press to squat - Stand on the BOSU, hands are by your sides, lower into a squat, stand and press hands overhead, return to start.
.
Topics: Boot Camp, Exercise, Personal Training |
