Who’s ready for a BOSU WORKOUT?!

I thought it’d be fun to come up with a BOSU workout for you guys – maybe inspire you to try something new at the gym!

It’s one of my favorite pieces of equipment to use and you can actually do so much with it.

If you’re not familiar with the BOSU trainer, it’s essentially a flat-bottom stability ball. It’s great for adding into your fitness routine to work on those stabilizer muscles.

I remember being in college and we had a few BOSU trainers scattered throughout the gym. What I didn’t know at the time was how versatile they were. The only moves I did on them were seated crunches. *eyeroll* Ohhh the more you know.

So in case you are at the gym and you look at the BOSU and you’re like, “I have no idea what to do with this” let me help ya out.

Descending Ladder Dumbbell BOSU Workout

You’ll need a pair of medium-heavy dumbbells and a BOSU® trainer.

We’re working our way down the ladder for this workout. Meaning you’re starting with 10 reps of each move, followed by 8, then 7, then 6 all the way down to 1.

8 moves 10-to-1

• Squats

  • hold dumbbells at sides
  • maintain control as you lower into a squat
  • keep chest up
  • option to use ball side up or black side up – be careful when dismounting

• Bicep curls

  • balance on black side for more of a challenge
  • palms facing up
  • option to switch to hammer curl every other set

• Lunge step-ups

  • step up onto BOSU® with right leg, pulling left leg up to hip height
  • carefully step off with left foot back on floor
  • step behind into lunge with right leg back
  • option to use no dumbbells here or even add close-grip shoulder press

• Tricep extensions

  • balance on black side for more of a challenge
  • palms facing toward each other, elbows stay in close as you lower weights down and extend back up

• decline push-ups

  • place toes on BOSU®
  • set yourself up in plank position
  • lower down into push-up
  • option to flip BOSU® to black side up, placing hands in grooves for push-ups (this will be easier than decline)

• plank jacks

  • place toes on BOSU®
  • set yourself up in plank position
  • hop feet to floor hugging BOSU®
  • hop feet back up to center dot

• Lunge + TWIST

  • hold BOSU® so flat/black side is facing your body
  • step back into lunge while adding twist towards front thigh

• Burpees

  • place BOSU® ball side down, placing hands around black edge, staring in plank position
  • jump feet in, keeping hold on the BOSU®
  • pick BOSU® up pressing overhead

You’ll feel like the first four rounds (reps 10-7) are the toughest but things pick up after round 5. The workout moves quickly when you get into the lower numbers so try to break as little as possible – but of course listen to your body.

This workout should take you about 30ish minutes with minimal rest.

HAVE FUN!

leggings: athleta. location: FLEXcity Fitness, Grand Rapids. photography: Andrea Kerbuski