Weekly Workouts – Me and My BOSU

 

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So I introduced you to my BOSU ball in the My Gym page and have posted a few workouts with it.  I know not everyone has one of these babies – and if you’re one of them, don’t bail on this post yet!  I have 2 things I want to accomplish here.

  1. Show you why I love my BOSU and the benefits.
  2. Show you alternatives until you get your OWN (because hopefully by completing #1 you’ll be wanting one).

When I started getting into exercising and working out more, I didn’t have a ton of space.  Hell, I still don’t!  I was working out with a group of girls and our fantastic leader, Lindsey, showed me the awesomeness that is the BOSU ball.  There would be between 5-10 of us in her basement or driveway sweating our butts off! We didn’t have a ton of space back then either, but this lovely blue half ball was there to save the day.

I won’t lie, gym equipment isn’t cheap.  Even when getting it at a discount.  The BOSU included… its actually probably one of the more expensive accessories I have.  However, it is so versatile and you don’t need a ton of space to use it or store it.  You can use it for:

  • Upper Body
  • Lower Body
  • Core
  • Cardio

I also don’t want you to feel intimidated by it.  Yes it makes my workouts harder.  The reason is because it activates muscles, especially smaller muscle groups, which I may not be using during my normal workouts.  This doesn’t mean you can’t handle it!   It helps you to exercise ALL of your muscles.

So long story short??? You can add a lot of variety to workouts with this one piece of equipment.  So go get yourself one!

Below are some of my fave BOSU moves.  (I will add them to “The Moves” page too!)  Below them I also listed the modification.

BOSU Rock
* Alternative:  Up Downs without BOSU

BOSU Mountain Climber
* Alternative: Mountain Climber without BOSU

Cross Over Push-Up
* Altnerative:  Use something in place of the BOSU – Towels? Box? Whatever

BOSU Bird Dog
* Alternative : Just without the BOSU
Full Disclosure: I totally struggle with this and shake like crazy

BOSU In and Outs
* Alternative: No BOSU

I

BOSU Chest Press
* Alternative: Use a Bench

Single Leg Bridge
* Alternative: No BOSU

Bridge
* Alternative: No BOSU

Cannon
* Alternative: Sit-up with Dumbbell

BOSU Single Leg Squat
* Alternative: No BOSU

BOSU Squat
* Alternative: Air Squats

So I hope that gives you a little insite to why I love this guy!  I hope you think about getting one too!  Now onto the workouts for the week!

 

 

Weekly Workouts

* Don’t forget to check out  The Moves page!

WORKOUT ONE

BOSU Workout – Repeat each set 3 Times
Check out the post above for modifications

SET ONE
10 OTM (Over the Mountain)
15 Cross Over Push Up

SET TWO
30 Monster
15 Rocks

SET THREE
20 Mountain Climbers
15 Dips

BOSU ABs
10 In and Outs
15 Cannon
30 Russian Twists
X 4


WORKOUT TWO

TWO FOR ONE TABATA!
Each Set = 20sec exersice; 10sec rest.  Repeat 8 times

TABATA ONE

Rt Side Lunge
Rt Bridge (add weight for extra umph)
Lt Side Lunge
Lt Bridge (add the same weight as the rt leg!)

TABATA TWO

Swimmers
Tricep Extension
Close Row
Forearm Lift


WORKOUT THREE

1/4 Mile Run
50 Hydrants (each)
50 Donkey (each)
1/4 Miles Run
25 Good Mornings
25 BOSU Squat

X2

PLANKS
1min Plank
45sec Rt Forearm Plank w/ Dip
1min Plank Shoulder Tap
45sec Lt Forearm Plank with Dip
1min Plank w/ Foot Tap


WORKOUT FOUR

Repeat each set 4 Times with no rest.
1:00 min rest between sets

1:00min Scissor Jumps
25 Down Dog Push Up
25 Froggers

1:00min Squat Jump
15 Curls
15 Split Lunge

1:00min 180 Jumps
25 Overhead Press with Plie Squat
25 Shoulder Raise

1:00min Tuck Jumps
15 Push-Ups
15 Lunge


WORKOUT FIVE

25 Skaters
25 Narrow Squats
25 Skiers
25 Plie Squat
X 4

25 Boats
25 Vert Leg
25 Crunch
25 Squirms
x 4


WORKOUT SIX

10 Single Leg Dead Lift (each)
15 Burpees with Row
20 Chest Fly
25 Lat Raises
30 Kick Back
35 Wide Row
40 Plie Pulse
45 Bicycle
50 Russian Twists
X 4

 

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