It is Friday and of course I am here to share my five favorites from the week, but with a different approach: my five favorite BOSU exercises. I love the BOSU trainer and there are so many different ways you can use it. This piece of equipment is small and perfect for your home gym: it takes up very little space, can be used for strength training and cardio alike, and is perfect for HIIT workouts! Really, what more could you ask for?
Disclaimer: This post was sponsored by BOSU. We truly appreciate all of the brands that support the Sweat Pink community.
I love using the BOSU for compound exercises. Nothing better than to combine two muscles groups into one exercise. As a mom of two munchkins, time is of the essence and I need the best bang for my buck.
Favorite BOSU Exercises
Number 5: Tricep Push Up Plank Jack
The truth is I don’t really enjoy working my triceps, they are my least favorite muscle group. I do however like doing tricep push-ups on the BOSU balance trainer.
To do this compound exercise, place both hands close together on the top of the BOSU (dome side up). Do one push up, when you come up, complete two plank jacks. Keep your elbows tucked in and back and your core engaged through the whole plank jack.
No BOSU, no problem. Try it without one or use a chair or step for a slight incline.
Number 4: Squat with Medicine ball press
I love incorporating a medicine ball for extra weight with the BOSU balance trainer. Standing on top of the BOSU (dome side up) squat down and as you come up press the medicine ball out. This compound exercise works the whole body and the BOSU really challenges you to engage all your muscles and work on your balance. After a few reps of this, I can feel it everywhere!
And the cute little boy? He is optional, but he makes your workout a lot more fun.
No BOSU? You can still do it at home, but the balance piece will be missing. Do the same exact movement: squat down and press your ball out as you come up from the squat position.
(Form: when you are squatting, there is NO hinge at your hip. Keep your chest out, shoulder blades back and get your booty down!)
Number 3: Overhead Walking Lunges
My favorite upper body muscles to work is the shoulder and I love overhead walking lunges. With the BOSU up above your head, shoulders completely elevated and no bed in your elbows, lunge forward making the knee kiss the ground and not letting that front knee go over your toe. You will feel this in your whole body.
No BOSU, no problem. Grab a broom stick (for no weight) or a body bar and do the exact same movement.
Number 2: BOSU Push-up with Slow Mountain Climbers
If you have been in my group fitness classes, you know I LOVE push-ups! I mean, I rarely complete a workout that does not include push ups. For this compound move, you turn the BOSU so that the dome is on the ground. Hands hold to the side of the BOSU. Complete one push up and then bring your right knee in slowly, tap the BOSU and push it out. Then do the same thing with your left knee.
No BOSU? This is still possible. Do it on the ground. The BOSU provides an instability factor that engages so many more muscles, but it can be done without it.
Number 1: Burpee with BOSU Jump
My absolute favorite exercise to do with the BOSU is a burp with a BOSU jump. There is no doubt I love burps and I love box jumps and this combines the two. The only difference is that when you jump on top of the BOSU you are unsteady, unlike on a box. When you get low, you really have to work on your balance. It is awesome and you feel it everywhere! To complete this, do a regular burp and when you come up, simutaneously jump on top of the BOSU (dome side up).
No BOSU? You can still do this using a stair, box or step instead. Of course you won’t get the instability factor.
How about a workout that combines these moves with some cardio blasts. Try this workout and work up a good sweat. Make sure you Pin it so you have it for later too.
As this BOSUstrong challenge comes to an end, I can promise you one thing: I am not done posting awesome workouts and benefits of the BOSU balance trainer. I will continue to use this awesome piece of equipment both in my own workouts and in the ones I write for my athletes who take my classes each and every week.
Do you want more BOSU workouts? Check out these two:
25 Minute BOSU workout
“On the Ball” a 40 minute Workout
Your turn- tell me!
What is your favorite BOSU exercise?
Don’t have a BOSU? What is your favorite compound exercise?
Kathryn @ Dancing to Running says
So many great exercises! Seeing everybody’s bosu workouts is definitely motivating me to want to get a bosu for myself. It would be great to have one at home for days that I don’t have enough time to get to the gym.
These are great. I am so intrigued by the BOSU, but I feel like I would fall right off! I really like anything that incorporates a squat and a press.
Nicole @ Fitful Focus says
This looks like an awesome workout. I like the optional cute little boy haha
Debbie @ Coach Debbie Runs says
I love this workout! I use the Bosu a lot, for myself and my clients. It adds a great instability factor that helps your balance and engages all those extra little muscles.
I tried a BOSU at the gym once but felt very awkward with it… guess it takes some getting used to!
Artney @ My Pretty Brown Fit says
I think I will be adding a Bosu to my Christmas list! I will be pinning so I can try your favorite workouts.
Deborah @ Confessions of a Mother Runner says
Honestly I hate working my triceps too but it sure does feel good afterwards doesn’t it?
Sue @ This Mama Runs for Cupcakes says
I love pushups on the bosu! This looks like a great workout! Am definitely pinning for later!
[email protected] the Long Way Home says
So much BOSU, I feel like I”m not in the “in crowd”! But seriously, I’ve been really enjoying all the workouts that everyone’s been posting! Nice!
jill conyers says
I like up and overs of any type. Step ups, push ups both with up and over moves.