If your workout needs a major calorie burning boost then a Bosu ball is the best tool for you. It forces you to work every inch of your body especially those trouble zones and when you're working harder to balance and stabilize, your muscles respond faster and you burn more calories. You can use it five different ways or incorporate just one or two of the tips into your workout to start.
1. Stand on it for squats, bicep curls, or shoulder presses. Your core and inner/outer thighs work extra hard to help you balance so you're working every inch of your lower body while training legs and arms.
2. Step on it while doing front lunges, tricep kickbacks, or bent-over rows. Your glutes, calves, and low back get extra stimulation from stepping on an unstable surface.
3. Balance on it while doing planks, crunches, or medicine ball moves. Your shoulders and abs will get strong and sculpted without having to do lots of boring reps.
4. Perform cardio intervals on it. Quick aerobic lunges, jump and lands, or side lunges burn tons of calories, blast fat, and work the glutes and inner thighs extra hard.
5. Work abs on it. Like a stability ball it works your core extra hard but the added bonus is it totally eliminates cheating.
Perform 10-15 reps of each exercise. Go from one exercise to the next without resting and repeat the circuit two more times.
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 BOSU bodyweight squat 1. Stand on the BOSU Balance Trainer with feet slightly forward of center. Bend your knees and squat, as though you are sitting back in a chair. 2. Keep your back straight and your torso up and extend your arms out to help your balance. Lower as far as comfortable and pushup back up. 3. Repeat for required number of repetitions. |
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 BOSU Forward Lunge 1. Start by standing behind the BOSU ball about 1-2 feet. 2. Step forward and place one foot on top of the ball carefully keeping your balance as you do this. 3. Proceed to bend your knees into a lunged position. 4. Return to the starting position and repeat for the desired repetitions. Then repeat with the other leg. |
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 BOSU Plank Tilt 1. Start in a plank position with your knees off the ground or you can plank from your knees. Keept your body in a straight line. 2. Use your arms to tilt the BOSU forward and then back. You will really work your arms, back and abs on this one, so make sure you do not sag in the middle. 3. Repeat for the required number of repetitions and or time. |
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 1-Leg Balance with med ball crossover 1. Start by standing on the wobble board or BOSU ball allowing one side to touch the ground. 2. Pick one leg up off the wobble board and slightly bend your knee. 3. Using the muscles in the lower leg raise the board edge off the ground so that you are balancing on the fulcrum. 4. While holding in the balanced position take a medicine ball and bring it up over your head with one arm. 5. Pass the ball to the other hand and bring back down to continue the circular motion. |
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 Lateral Step with punch 1. Start by standing on top of the BOSU ball with both feet. 2. Proceed to step to the side and bend your knee into a lunged position. While bending punch with arm on the same side as the lunging leg. 3. Return to the starting position and repeat for the desired repetitions. 4. Repeat with the other leg. |
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 Jump and Land on BOSU Start by placing BOSU ball with the flat part facing the ceiling. In a standing position with a parallel stance jump up onto the BOSU ball and stabilize yourself with stepping off the BOSU ball. Return to the starting position. |
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 BOSU Alternating Crunch 1. Start by placing your lower back on top of the BOSU ball and your hands behind your back with your feet on the floor. 2. Slowly crunch up and reach with your left shoulder towards your right knee. Then return your foot to the floor and repeat with the opposite shoulder and knee. 3. Repeat for the prescribed number of repetitions. |
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Get a Bosu and start blasting calories the easy way.
BOSUŽ Home Balance Trainer
