In a previous post, entitled Both Sides are a challenge I dicussed the benefits of using a bosu. I now teach bosu classes at my gym, and once the members gave the dreaded blue ball a shot, they really seem to like it.  Here are a few more great exercises you can do on the bosu.

Cardio

Alternating knee ups on the bosu- Pretend the bosu is a stepper.  Place one foot on top of the center of the dome. The other leg then comes up and bend the knee into the chest then down. Alternating knees.

Alternating jogging on the floor with jogging on top of the bosu- Begin by jogging in place on the floor for 30 seconds then take it on top of the dome and jog on top of the bosu. Remember to keep the abs engaged and tight and keep your shoulders and chest back.

Upper Body

Use the bosu as a weight bench begin by either sitting on the bosu (beginner), kneeling (moderate), or standing (advanced). With the bosu as your weight bench your possiblities are endless from biceps and triceps to shoulders back and chest. Here are just a few examples.

Hammer curl into overhead press- Begin by sitting, kneeling, or standing on the bosu. Placing the dumbbells in each hand at your side with palms facing in and arms straight raise the dumbbells until the forearm is vertical and the thumbs face the shoulder. Once your arms are in this position begin to raise the dumbbells straight overhead into a shoulder press then lower all the way back down to begin another hammer curl. This exercise works both the biceps and shoulders while engaging the abs and legs as well, if you are kneeling or standing.

Chest Press: Begin by lying down on top of the bosu dome side up. Let your head rest on the ball and torso is planked while your knees are bent at a 90 degree angle. Feet are flat on the floor shoulder width apart. Place one dumbbell in each hand press the weights up and together squeezing the chest muscle (pectoralis). Make sure to contract the muscles at the top and lock the arms. Then slowly lower back down.

Lower Body

Plie Squats 21's off bosu- Begin by placing one foot on top of the bosu dome and one foot on the floor. Feet are wide apart and knees and toes are pointing in the same direction take it down and up. Remember to keep the abs tight, the shoulders and chest back, and squeeze the glutes as you come up. Do this 7 times. Then go all the way down and only halfway up for 7 times then all the way up halfway down for 7 times.

Bridges on bosu- Place the bosu on the floor with the dome side down. Lying on your back place both feet flat on top of the bosu. Keeping your hands at your side press your feet down into the bosu and lift your glutes and back off the floor and hold then slowly lower back down. Try to keep the bosu as still as possible. Keeping the feet wider apart will create more stability while feet closer together will make the exercise more of a challenge.

Abs

Reverse Crunch- Begin by sitting far back on top of the bosu dome. Place your hands behind you on the floor. Knees come into your chest then slowly lower down towards the ground without touching then back up again. Note: the lower yor feet go the more you are working the lower part of your abs.

Bicycle on the bosu- Begin by sitting far back on top of the bosu dome. Place your hands behind you on the floor and legs come into chest for bicycle motion. Keep the legs low and remember to fully extend. This will help isolate the lower part of your abs.

Stay Strong,

Kristi

If your summer has been anything like mine, you have been doing a lot of excess indulging at picnics. That is what summer is all about right? Eating, drinking, and socializing. Until you get on the scale and realize you have gained a few. With all of this extra caloric intake, one must find ways to burn extra calories to compensate. Here are a few exercises you can do using only a picnic bench.

Step ups on the picnic bench: The best butt exercise you can do. Begin with one foot planted on the picnic bench, seat part, and one foot planted on the ground. As you step up with the foot planted on the ground transfer all of your weight onto the heal and push off your heal to come up. To make this even harder try bringing your foot up on to the top of the picnic bench.

Push ups off of picnic bench/Tricep dips off of picnic bench

Squat jumps off of picnic bench: Begin by sitting on picnic bench with legs facing out, not under the table. Keeping your feet wide and hands crossed over your chest come up into a squat and add a little jump. If the jump is too much for you just do the squat. Remember to keep your shoulders back and chest high. Also it is very important to make sure that knees and toes are pointing in the same direction and that your knees do not go past your toes.

Here are just a few ideas. It is really amazing how creative you can get when need be. They say necessity is the mother of invention. So next time you are at a party and a friend and/or family member hands you a burger or hot dog, thank them for their hospitality with an exercise. Hope everyone is having a great holiday weekend.

Stay Strong,

Kristi