Bosu Ball Circuit Training Full Body Workout

Posted at September 16, 2015 by Brenazon on category Abs, Aerobic, Cardio, Crossfit, Exercise Equipment, Featured, Legs & Butt

Bosu Ball Training KitWe know that the gym can be very crowded, especially the popular times we go after work or on our lunch breaks, and on weekends.  Sometimes there can be long waiting times to use our favorite machines and this can be very frustrating, especially when most of us are limited on time.  I have an alternative full body workout you can do and most likely there will be no waiting time. Most every gym I have been to have Bosu Balls as a training tool and they are amazing. I am going to show you a full body workout using a Bosu Ball circuit training workout that I think you will find to be both very fun and challenging. The Bosu Ball can easily be used in your home, takes up little space and can be easily stored away in a closet when you are not using it. If you perform this Bosu Ball Circuit training workout at the gym, all you need to do is find a little area in the corner to perform this circuit. This Bosu Ball circuit workout will be sure to get your heart pumping.

First, you always want to do a quick warm up (Basically You will be running in place):

Bosu Ball Workouts Warmups

•Turn your Bosu Ball upside down making sure handles are even, one on the right side and one on the left. Grab the handles with your hands and begin like you are going to do a pushup. •Bring your right foot forward, make sure you are putting all your weight on the ball of the foot as you are bending your knee.
•Alternate legs, bring your right leg back and bring your left foot forward. Pretty much the same motion as if you are running in place. Your hands are just on the Bosu Ball balancing as you are running adding a little bit more of a challenge.
•Be sure to engage or hold in your core as you are performing this exercise and be sure to keep your eyes and head facing down.
•Perform this exercise for at least 30 seconds. If you would like to add even more of a challenge, you can repeat this part half way through this circuit.

Bicep Curls and Balancing on Bosu Ball: Works biceps and balancing

Bosu Ball Workouts Bicep Curls•To perform this exercise you will need to grab two dumbbells.
•You will begin by turning the Bosu Ball upside down, stand on Bosu Ball with both legs and find your balance. If you are finding that you are having a hard time balancing, you can place your feet wider apart to help you find your balance.
•Continue holding the dumbbells in your hands, make sure your palms are facing up with your arms straight down. In a slow motion raise and lower the dumbbells at the same time performing a regular arm curl along with still balancing yourself on the Bosu Ball.
•I suggest performing 12-15 reps and repeating at least three times if you are up for the challenge. If you can only do one or two sets, no worries just do what your body can handle and keep challenging yourself by adding more sets each time.

Bosu Ball Workouts - LungesBalancing Lunges: This exercise will work both your legs and torso

•Place Bosu Ball upside down
•To start, place your right leg on Bosu Ball, bending knee, left leg should be straight out behind you.
•Bring you left leg up and bend at knee still balancing on right leg. Extend left leg out into a lunge position and repeat this exercise 10 times each leg. I recommend completing two sets on each leg. But, again if you can only complete one set, no worries you can always increase later.

Bosu Ball Workouts PushupsBosu Ball Balancing Push Up: This exercise works your abs, arms and legs

•To begin, place Bosu ball upside down, making sure one handle is on right side and the other on left side.
•Grab handles and start in a plank position with arms straight and legs together straight out behind you, heels should be up and on you should be on your toes. Keeping your back straight, engage abs.
•In slow motion and still balancing on Bosu ball, bend your elbows and lower your upper body down to the Bosu. Pause and hold for one breathe, slowly bring yourself back up, straightening your elbows.
•I recommend performing this exercise 10 times and completing two sets, If you can only get through one time, its ok, just do as many as you can and increase as you become stronger.

Bosu Ball Workouts - CrunchesCrunches: Ab challenger:

•Start with Bosu Ball right side up
•Place your back on Bosu Ball with the biggest part of the dome on your lower back area.
•Cross your arms in front of your chest, right hand should touch your left shoulder and left hand should touch your right shoulder.
•You should be pretty much laying on the ball , engage your abs and pull yourself back up to starting position crunch. Complete this exercise ten times and complete two sets. This is a great ab challenge and will give your body a wider range of motion.

Bosu Ball Workouts Leg BridgeOne-legged Bridge: This is a great butt (glutes) exercise

•Start with Bosu Ball right side up.
•Lay on your back, on the floor with your arms down beside you, palms facing down firmly on the ground.
•Place both feet on Bosu Ball, legs bent and bottom of your feet are in the middle of the dome part. Your legs are both bent.
•Lift your right leg up toward the ceiling, slowly lifting your back and put off the ground, your left leg should be on the bosu ball. Keep your shoulders and head on the floor. Try to keep your right leg straight, however if this is too hard, its ok to bend it, but try to keep it as straight as you can. One you are at the top, squeeze your butt and hold it for a few counts, lower your body back to the starting position and repeat this exercise ten times, completing two sets.

I hope you have fun completing this Bosu Ball Circuit training Workout.

Bosu Ball Training Kit

Bosu Ball Training Kit – Available At eBay


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Brenda Brennan is a "Fitness Buff" and President of Brenazon, Inc.
2054 Kildaire Farm Rd.
Suite #426
Cary, NC 27518



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