I like to have a variety of exercises in my workout routine, one of the additions to my routine is to do one hour of Bosu training one-two times per week.
What is a Bosu?
The BOSU balance trainer is a piece of workout equipment that looks like a balance ball on one side and half hard plastic on the other side. The name comes from “both sides utilized,” which describes how you can use this piece of equipment ball side up or reversed.
.
Core More often the first Bosu exercise that many are aware of is the abdominal workout. My preferred core workout is to have someone throw a medicine ball while I am seated on the Bosu. I catch it, go back slightly, rotate side to side, then throw it back. Or they throw to either side and I catch it. I usually do 50 with 5 sets. This Bosu exercise really works the oblique muscles. Sore abs are certain to follow the following day!
Legs I use two hand weights or a bar over my shoulders and do a forward lunge while the foot lands on top of the Bosu. Great for balance. I do 3 sets of 20 each side. Another challenging exercise is to stand on the Bosu with both feet and do squats. Also great for balance, buttocks and legs (3 sets of 20).
Chest and Shoulders A fantastic chest, shoulder and triceps workout is to flip the Bosu over and grip the edge of the ball, hands shoulder width apart. I do 5 sets of 20 push ups…very challenging to keep the ball balanced. I also do burpees holding the bosu.
(3 sets of 20)
If you have an opportunity to try some of these exercises out…..you might be impressed with the results, and always go at your own pace and modify when necessary.
Visit Bosu for more information.
Stay healthy!
26 users commented in " Bosu Training "
Follow-up comment rss or Leave a TrackbackI love my bosu, especially for those push ups. The added bonus is that my 2 year old loves to jump on it too…and it wears him out! π
@workout mommy, Awesome! Get him started at an early age! π
-Mark
The Bag Lady admires all of you for working out with a Bosu. She is terrified to even try one – looks like something she could really hurt herself on! (if you look in the dictionary under “klutz”, you will see her photo!)
——————
@the Bag Lady, π we all work at our own pace. Thanks for the feedback!
-Mark
Always looking for something to challenge me!! I’ll have to get one…
Thanks!
————————
@Tigerlily, Try it out…let us know!
-Mark
I love the Bosu, especially for core training. But as far as burpees, those are crazy hard for me to do just on solid ground – so I’m sure they would be quite a challenge on the Bosu. Maybe someday…
———————————————–
@FatFighter, Great for core training indeed!
-Mark
I’ve never tried a Bosu before. Maybe it’s worth adding into my current routine – I like the sound of some new ab work, plus the balance benefits sound quite good as well.
—————————————–
@Lance, The whole core is thoroughly worked from the balancing. I love it!
-Mark
my nemesis.
have you see my videosnippet of me falling off?
alas that’s no joke.
for my birthday Im getting me one for home π
@MizFit, I am going to search for it now! Good purchase…it is a very good tool!
-Mark
hmmm. I think I may have to get one now. Everyone keeps talking about it.
Or course, if gas gets anymore expensive, I won’t be able to afford it – but I won’t need it because I’ll just have to walk everywhere anyway! LOL
@IzzyBeth, You could save a trip to the gym and do a Bosu workout at home? π
-Mark
Sounds interesting. Another way to vary the workup and fight off boredom.
—————————————————-
@James Hubbard, Variety is good indeed.
-Mark
LOVE my bosu!! Great tips, Mark. I was so terrified of this thing before I got it and I fell off my fair share of times too but I don’t know what I would do without it now.
————————————-
@Cynthia-Thanks for the feedback!
-Mark
Thanks for this post! I recently bought a BOSU and just took it out of the box last week. Now I’ve got to incorporate it into my workouts – and I’ve got some great ideas to start with!
—————————————————————–
@Jenn, Great! Let us know how it goes!
-Mark
That thing looks cool. The abs workout you do looks great. It would for sure help get rid of my mommy tummy. π
I can see it now, me falling off repeatedly. I tried the bosu once at the gym, thinking it didn’t look that hard. AHAHAHA. I’ve learned my lesson now! But it would be really fun to have a bosu. It would be such a wonderful workout!
Actually, I do occasionally work out with a bosu, so if I can do it, anyone can! Unfortunately it tends to be on days that I accidentally leave my balance at home. oh well….
I heart my bosu. Whenever I’m working out at home and need a swift kick in my exercise rear I get it out. Does the trick everytime.
Man, I bet that first exercise is a killer!
You know, I’ve used a BOSU a few times, but usually I’m too self-conscious at the gym because I feel like a totally unbalanced WUSS when I’m on it! I think I need to get one for my home so I can practice in private. π
@Rachel, Excellent for the core!
@Sagan, Thanks for your feedback! π
@Missicat, It does assist with balance improvement as well.
@Fit Bottomed Girls, Great!
@Mama Zen,A good burn!
@Zandria, Comfort comes with repetition. π
I first used the BOSU, in my former life as an ATC. We used it a lot in rehab and therapy.
I now use it for my core training. It’s a great stabilizer challenge in any and all exercise. Add the BOSU to anything that has you standing or kneeling on the floor… it quadruples the intensity and difficulty.
The BOSU and cable work are great!
Nice post.
@Strong One, Yes, a great stabilizer and I have used cables….a very intense workout indeed! Thanks for the feedback!
-Mark
I’ve never even heard of the Bosu before-Neat!!
I have all my clients on Bosu’s (25-62). Balance training is so important.
Mt. climbers with the downside up are great to get the heart rate up!
@Bex, You would fit right into our Boot Camp Class….the “Mt. climbers” are awesome!
[…] Mark Salinas does an hour of BOSU training 1-2 times a week, and outlines a sample workout. It sounds challenging! […]