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Bosu Burpee

Bosu Burpee

A.

Place Bosu on floor with dome side down and start in plank position with hands gripping edges of Bosu base and feet on floor.

B.

Jump feet up toward Bosu to outside of hands, landing in a squat position.

C.

Stand straight up, lifting Bosu in front of chest, then press it overhead. Reverse motion back to start.

Mistakes and Tips:

Scale up: Skip the jump and step into each lunge position.

Plyo Lunge and Twist

Plyo Lunge and Twist

A.

Start in a lunge position with left leg forward and both knees bent to 90-degree angles. Twist upper body toward left.

B.

Jump up and switch legs midair, landing with right leg forward and twisting torso toward right.

Mistakes and Tips:

Scale down: Skip the jump and step into each lunge position.

Frog Squat

Frog Squat

A.

Stand with feet slightly wider than hip-width apart, then lower into a squat to start (hip crease slightly lower than knees), holding inside of each ankle (arms between knees) with hands.

B.

Raise hips up until knees are just slightly bent. Return to starting squat position.

Mistakes and Tips:

Scale up: Decrease range of motion and do tiny pulses, keeping weight in heels.

Bosu Ab Chopper

Bosu Ab Chopper

A.

With Bosu on floor (dome side up), lie faceup with lower back on center of Bosu dome, right leg bent, foot flat on floor, left leg extended straight hovering off floor. Extend right arm overhead and left arm down by side.

B.

Crunch up, lifting torso and left leg off floor and reaching right hand to outside of left knee. Return to start. Switch sides; repeat. That's 1 rep.

Mistakes and Tips:

Scale up: Extend both legs to hover off floor in start position, then perform reps.

Bosu Run-Off

Bosu Run-Off

A.

Place Bosu on floor (dome side up) and stand about a foot behind it. Quickly step on top of Bosu dome with right foot first, then left.

B.

Immediately return to start, stepping down with right foot, then left. Continue as fast as you can for 30 seconds.

Mistakes and Tips:

Scale down: Slow down speed from a run to a brisk walk.