I have a small confession to make. I’ve had this bosu workout posted on my “Total Body Workouts” page for as long as I can remember, but I never wrote a post to explain the workout! Honestly, I don’t even remember when I came up with the workout. It’s actually gotten pinned quite a bit so I figured it deserved its own post and at least a bit of an explanation of the moves.
The bosu is definitely one of my favorite workout tools. It’s perfect for standing on while lifting weights, or using for planks or push-ups. I still remember my first time using a bosu. I was at the gym and about to start a treadmill run when an instructor literally pulled me into a bosu class. At that point I had never even seen a bosu before! I spent the next hour doing all sorts of exercises with the bosu and have been hooked ever since.
Now that I have my own bosu in my basement, I use it almost every time I strength train. But sometimes it’s nice to center an entire workout around the bosu. It means you will use less of other equipment and work your core with just about every move.
Total Body Bosu Workout
Each circuit should be completed 3 times (or more or less depending on how much time you have.)
- 15 shoulder presses (standing on rounded side of bosu)
- 15 deadlifts (standing on rounded side of bosu)
- 15 chest presses (laying with mid-back on rounded side of bosu)
- 1 minute plank (forearms on flat side of bosu)
- 1 minute bosu burpees (turn bosu so flat side is up, and put hands on edges of bosu, lift bosu up when you come up for an extra challenge- see this video for demo)
- 15 bicep curls (stand on either side of bosu- flat side requires more balance!)
- 15 deltoid raises (stand on either side of bosu)
- 15 push-ups (flat side of bosu up with hands on edges)
- 15 lunges each leg (front leg on rounded side of bosu)
- 1 minute jumping jacks (no bosu involved!)
- 15 tricep extensions (standing on either side of bosu)
- 15 upright rows (standing on rounded side of bosu)
- 15 dead rows (standing on rounded side of bosu)
- 15 squats (standing on rounded side of bosu)
- 1 minute bosu mountain climbers (flat side of bosu up, hands on edges, legs out in a push-up position to set up, pull in one leg at a time)
This is a tough workout and I will definitely be adding it back into my rotation!
Do you work out with a bosu?
Do you remember the first time you were introduced to a bosu?
Do you like circuit workouts or prefer one exercise at a time?