BOSU Blast

This workout is a good mix of cardio, strength, and balance. Using the bosu ball (that funny looking half ball that usually sits in the corner of the gym collecting dust) will take you to the next level in your training.  Because the bosu ball is unstable it requires your body to use accessory muscles to help stabilize you. 

BOSU BALL WORKOUT 

Perform the following exercises for 50 seconds, resting for 10 seconds. If you are a beginner, try 1-2 rounds. If you are more advanced, try 3-4 rounds. 

Bosu Burpees:  Hold the handles of the bosu ball and place the ball side on the floor. Jump back into a plank, perform 1 pushup, jump up with the bosu. 

Toe taps:  Stand up and run in place, tapping your toes on the bosu ball.

Down up pushups:  place the flat side of the bosu on the floor with your hands on the ball while in a plank position. Go down to one elbow, then the other. Go back up to your hands and do 1 pushup. Repeat alternating hands.

Bosu power squats:   stand on the ball and jump off into a deep squat, then jump back onto the bosu. 

Tricep dips: perform Tricep dips with your hands on the ball

Back lunges:  Hold a set of dumbbells while standing on the ball. Lunge back, alternating legs. 

Rollback/2 jump squats: From a standing position, sit on the ball, roll all the way back then sit up and explosively jump off the ball into 2 jump squats.

* Cool down and stretch